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

most Ive done 3 plates 4 x's back when i was 23-24.

I plan on starting them again though just because they are challenging.

btw Andres I love fiber one bars great for getting fiber in. I also like the Kellogg 's cereal that the yogurt and berry that has 10 grams fiber-with 40 carbs, 6 soluble grams and 4 insoluble grams. Fiber is very overlooked and keeps me feeling fuller
 
DreamWeaver said:
Weighted dips are so hard on my joints now... used to love them too..
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I know what ur talking about...anytime im even slightly injured in the shoulders or elbows or even wrists, dips are not a smart move. I tend to watch my ROM carefully not to put unwanted stress on certain joints. But when it comes down to it dips are just a great upper body workout in general.

John Smeton said:
most Ive done 3 plates 4 x's back when i was 23-24.

I plan on starting them again though just because they are challenging.

btw Andres I love fiber one bars great for getting fiber in. I also like the Kellogg 's cereal that the yogurt and berry that has 10 grams fiber-with 40 carbs, 6 soluble grams and 4 insoluble grams. Fiber is very overlooked and keeps me feeling fuller
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Well I am 23....so i guess the number to beat is +125lbs for more then 4 reps. Looks like a good goal!

Hmmm....kellogs cereal bars....im gonna check those out. Sound like a quick carb fix in a pinch.

punthra said:
Nice workout man!
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thanks buddy!
 
Update:

15 minute ab routine...the p90x ab ripper routine....jesus christ i knew my abs where that in shape but that was just pathetic on my end. Gotta start focusing more on my core. No weak links allowed.

Had some Tuna and whole wheat bread after the ab workout. Gonna have an apple a little later. Then the meals for the day is 4 skinless chicken thighs, 10 skinless chicken drumsticks, and 1 cup brown rice. Need to be eating more veggies I know...i need to find something i can eat daily without some sort of dressing. Till then ill just grit my eat my broccoli.
 
GoHardOrGoHme said:
I know what ur talking about...anytime im even slightly injured in the shoulders or elbows or even wrists, dips are not a smart move. I tend to watch my ROM carefully not to put unwanted stress on certain joints. But when it comes down to it dips are just a great upper body workout in general.
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yah that's what I was saying excellent exercise if your joints aren't bad, unfortunately mine always are.

Oh here's the link to my new mega stack log..

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So I thought i had updated my log...but apparently I didnt...wow either i entered it and it didnt load or it I started then got busy in the middle and never quite finished....either way HERE ARE THE LIFTS!!! WOAH!!!


SO Back day wasnt bad...wasnt amazing but it was productive:

Thursday: Back

Warm up and all that jazz

Deadlift: 3x3
335x3
385x3
430x6......same as last week at 415...cant complain abou that

Assistance:
430x1....very slow and controlled up and probably took 8 full seconds on the way down

Bent Over Row:
185x10
185x10
185x12

GHR:
10
10
10
1....very strict...i actually was very contolled this time around

Getting the hang of GHR a little more. First 1 or 2 reps of each set was almost completely without a push up at the bottom and was very controlled on the way down. But once i hit round rep 6 it was more of me falling and pushing back up. But little by little Ill continue to gain strength.

Hammer Curls:
50x6
50x6
50x6


Friday: Rest

Saturday: Chest...3x3
Warm up...rotator cuff...etc etc

Bench:
265x3
305x3
340x3
340x3+2 very slow and controlled negatives

Not too happy...didnt make any gains...but didnt get weaker. Should have ben able to push out more, but it just didnt come to pass.

Assistance:

Perfect Push Up:
BW: 25
BW: 25
+45lbs: 10
BW: 15
BW:22
BW: 14
BW: 15

Total:126

Push Ups regular: 15

Ab Roller:
10
10
15

Wheel of Death:
1....yeah gotta get more core strength to do these properly

Sprints pushing car for 8 minutes.

Sunday: Rest


Now you guys are up to the minute. Diet is real clean during the week....not so great today. Tomorrow gotta clean it up again.

Thinking about trying a day where all i drink is milk and protein...plus proper multi-vitamins and what not. Almost like the lifters liquid cleanse....lol.
 
GoHardOrGoHme said:
Now you guys are up to the minute. Diet is real clean during the week....not so great today. Tomorrow gotta clean it up again.

Thinking about trying a day where all i drink is milk and protein...plus proper multi-vitamins and what not. Almost like the lifters liquid cleanse....lol.
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Give this a try. I am a strong believer of regularly fasting for general health. This is a copy of a fasting varation with the bodybuilder taken into consideration.
Let's face it, most BB'ers/PL'ers bodies tend to be a little toxic because of the extreme food intake and the contents of what we eat. There is little dispute in the scientific community that short fasts are a healthy way to clear out our digestive tracts and get liver/kidneys/spleen/gall bladder/intestines/colon functioning better. But..........who wants to sacrifice hard earned muscle fasting?

I have done many one-two day fasts in the past just because my intestinal tract was so overworked I could not stuff another thing in my mouth. I have never noticed a bit of muscle loss doing this, and methods have been either just water, or just juice.

But I got to thinking there must be an better way. And well, I think there is, but it ends up not being a true fast, but one that will definitely get things cleaned up in your digestive tract and provide a slight break from all the "stuff" we dump in our bodies daily.

One thing I noticed about many of the liver and gall bladder cleanse methods is that many of them include olive oil......hmmm. But our main goal is to stop catabolism. But we don't want to make the digestive tract work hard at all and want it cleaned out so to speak when we are done.

Here is what I came up with and I have tried it a few times and it seems to work very well for me. My waist goes down about 2 sizes after two days of this and there is ZERO bloat.

Each feeding consists of:

20 grams EAA's
5 grams BCAA's
5 grams Glutamine
15 grams olive oil

You can also do:

20 grams EAA's
5 grams BCAA's
5 grams Glutamine
3 cups V-8, or one cup apple juice

You will preserve more muscle in all likelihood with the olive oil and the quantities are damn low so your body does little work processing it, and the Amino's with juice will crash many people and that is bad mojo. Because the protein is amino's the body does very little work breaking them down, but the liver does do some synthesizing non-essential amino's from the EAA's. Still a good trade of IMO.

You can eat 3-5 doses of this a day and also have 1 cup of strawberries if you must. Yes, you will be hungry. That quality of amino's is EASILY the equivalent of at LEAST double that of complete protein (IMO more than double).

After two days of this you will have lost a fair amount of bodyfat, will have cleaned your digestive tract out a LOT, and will be very anabolic when you start eating again. It is common to be ravenously hungry after fasts so watch out that you don't go on a junk food binge after and go back to square one.

I have no idea how this would work if ran longer, but do know the calories are so low thyroid would be crushed if you did it for any good amount of time.
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Judo....I LIKE IT!!

Ive already done a complete fast with nothing but water and had no negative side effects on strength. It was a 24 hour fast(for religious purposes) and just drank water.

With the Aminos I could probably do that on a more regular basis. I'll look into getting some str8 EAA's and some glutamine...but at the moment im quite broke so i may have to wait for a pay check or 2 to try.
 
GoHardOrGoHme said:
Judo....I LIKE IT!!

Ive already done a complete fast with nothing but water and had no negative side effects on strength. It was a 24 hour fast(for religious purposes) and just drank water.

With the Aminos I could probably do that on a more regular basis. I'll look into getting some str8 EAA's and some glutamine...but at the moment im quite broke so i may have to wait for a pay check or 2 to try.
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Glad you like it :biggthumpup:

I never personally tried this method although I have wanted to for the longest already. I might give it a go soon now that I remember it and have read it again so thank you for bringing this back up sir
 
You must spread some Reputation around before giving it to JudoJosh again.


I really like the premise of it. Ill probably either go with my RecoverPro if I have any left by then....or ill have to by some ModernBCAA's and then some EAAs. I know purple wrath has a good blend....also Universal nutrition has some...ALRI has some blends but its hard to actually trust that company...any suggestions Judo?
 
GoHardOrGoHme said:
So I thought i had updated my log...but apparently I didnt...wow either i entered it and it didnt load or it I started then got busy in the middle and never quite finished....either way HERE ARE THE LIFTS!!! WOAH!!!


SO Back day wasnt bad...wasnt amazing but it was productive:

Thursday: Back

Warm up and all that jazz

Deadlift: 3x3
335x3
385x3
430x6......same as last week at 415...cant complain abou that

Assistance:
430x1....very slow and controlled up and probably took 8 full seconds on the way down

Bent Over Row:
185x10
185x10
185x12

GHR:
10
10
10
1....very strict...i actually was very contolled this time around

Getting the hang of GHR a little more. First 1 or 2 reps of each set was almost completely without a push up at the bottom and was very controlled on the way down. But once i hit round rep 6 it was more of me falling and pushing back up. But little by little Ill continue to gain strength.

Hammer Curls:
50x6
50x6
50x6


Friday: Rest

Saturday: Chest...3x3
Warm up...rotator cuff...etc etc

Bench:
265x3
305x3
340x3
340x3+2 very slow and controlled negatives

Not too happy...didnt make any gains...but didnt get weaker. Should have ben able to push out more, but it just didnt come to pass.

Assistance:

Perfect Push Up:
BW: 25
BW: 25
+45lbs: 10
BW: 15
BW:22
BW: 14
BW: 15

Total:126

Push Ups regular: 15

Ab Roller:
10
10
15

Wheel of Death:
1....yeah gotta get more core strength to do these properly

Sprints pushing car for 8 minutes.

Sunday: Rest


Now you guys are up to the minute. Diet is real clean during the week....not so great today. Tomorrow gotta clean it up again.

Thinking about trying a day where all i drink is milk and protein...plus proper multi-vitamins and what not. Almost like the lifters liquid cleanse....lol.
Click to expand...

Nice job Andres.
 
GoHardOrGoHme said:
You must spread some Reputation around before giving it to JudoJosh again.


I really like the premise of it. Ill probably either go with my RecoverPro if I have any left by then....or ill have to by some ModernBCAA's and then some EAAs. I know purple wrath has a good blend....also Universal nutrition has some...ALRI has some blends but its hard to actually trust that company...any suggestions Judo?
Click to expand...

Hmm I know very minimal about aminos so can't really give much advice about which would be better for you. I have almost always exclusivey used xtend and I have a old tub of primaforce EAA but haven't used it in a long time. Xtend is my go to BCAA personally. Scivation is a very solid company with some good products and have never heard anything negative about them. Recently I have been trying to save money and have been mixing some of nutras bulk BCAA into my xtend drink so I don't use as many scoops. Sorry I couldn't be more helpful but I'm sure any of the brands you listed above would be good enough. My rule of thumb is "try it and see what happens" I believe there is no ONE universal answer to any question, what there is, is tons of experimentation and lots of trial and error.
 
I second the fast. I personally do a 3 day fast every great once in awhile with only water and lemon juice.

Fasting does promote SIRT1 expression nicely.
 
DAdams91982 said:
I second the fast. I personally do a 3 day fast every great once in awhile with only water and lemon juice.

Fasting does promote SIRT1 expression nicely.
Click to expand...

I was actually going to suggest the lemon water and cayenne cleanse with aminos added in. Honestly though for what it is worth I think BCAA and Glutamine would be enough, plus the glutamine will keep liver levels high keeping protein synthesis going more efficiently as well as improving uimmune function. On top of that the EAA's are horrible tasting unless LG BC+EAA. You could also take in 10 grams of whey with 10 grams of BCAA. Instead of purchasing extra EAAs. Just my opinion.
 
Updates!!! SQUATS!!!

So today was a good squat day.

Workout:

Squats:
340x3
390x3
440x12...at or slightly above parrallel to care for the knees

440x2 with spot at below parrallel

Assistance:

One legged squats:
Assisted:
10
10
10
10
9

No shoes calf raises:
100x25
100x25
100x25

Sprint/Jog for 1/2 a mile. Walk for the other 1/2 mile.

Going to go up to atlanta this weekend to visit some friends. Ill be hitting back on saturday with my best friend who is a freaking beast....should be an amazing lift!! Shoulders are thursday.
 
FlexW99 said:
What is SIRT1 fella?
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SIRT1 stands for sirtuin (silent mating type information regulation 2 homolog) 1

here is a study
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Studies suggest that the human sirtuins may function as intracellular regulatory proteins with mono-ADP-ribosyltransferase activity.

Sirtuin 1 is downregulated in cells that have high insulin resistance and inducing its expression increases insulin sensitivity, suggesting the molecule is associated with improving insulin sensitivity.Furthermore, SIRT1 was shown to de-acetylate and affect the activity of both members of the PGC1-alpha/ERR-alpha complex, which are essential metabolic regulatory transcription factors

Resveratrol has been claimed to be an activator of Sirtuin 1

SIRT1 has been reported to repress the PPARγ by docking with its co-factors and to promote fat mobilization

Sirt1 promotes fat mobilization in white adipocytes by repressing PPAR-γ

SIRT1, a gene associated with antiaging, has been found to suppress a protein associated with Alzheimers disease
Click to expand...

im sure he can explain this better
 
DreamWeaver said:
And engage your quads earlier... that's the ticket...:afro:
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Ive seen this said over and over again but never quite took it into account. The next day i hit squats im gonna focus on this aspect and vary the stance up a bit during warm up to see how each stance activates different muscles in the legs.
 
GoHardOrGoHme said:
Ive seen this said over and over again but never quite took it into account. The next day i hit squats im gonna focus on this aspect and vary the stance up a bit during warm up to see how each stance activates different muscles in the legs.
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It's all about getting that stretch on the negatives...
 
ADDED IN GLYCOBOL!!!

So im starting to take glycobol again. All these carbs....i just couldnt pass it up. Ive been off glycobol for a bit. Ill start low and rev it up with time. I may keep it only on my higher carb days. But I dearly missed my glycobol


Todays workout was Ab Ripper X...and yes it ripped me a new one again.
 
GoHardOrGoHme said:
ADDED IN GLYCOBOL!!!

So im starting to take glycobol again. All these carbs....i just couldnt pass it up. Ive been off glycobol for a bit. Ill start low and rev it up with time. I may keep it only on my higher carb days. But I dearly missed my glycobol


Todays workout was Ab Ripper X...and yes it ripped me a new one again.
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Time to really kick it into high gear!!!
 
Nice workout!!! Great squat strength...
 
punthra said:
Nice workout!!! Great squat strength...
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My legs are still ridiculously sore from the workout

pembroke3355 said:
Should be a heck of a stack.
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With the quadrafecta of natural anabolics....its always a heck of a stack. And truly the AI line up is very versatile and can be used as the foundation of a number of stacks. Something im looking to experiment with
 
GoHardOrGoHme said:
My legs are still ridiculously sore from the workout



With the quadrafecta of natural anabolics....its always a heck of a stack. And truly the AI line up is very versatile and can be used as the foundation of a number of stacks. Something im looking to experiment with
Click to expand...

And with your progress your experiments seem to work very well.:)
 
pembroke3355 said:
And with your progress your experiments seem to work very well.:)
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I have God to thank for my progress. He has blessed me with health, a means to lift, and an amazing sponsor to take me to the highest levels of athletic ability with time and perserverance.



DreamWeaver said:
A man after me own heart... :mischievous:
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:friday:
 
Update.....GO HARD OR GO HOME!!!

So I was in atlanta these weekend and I have the pleasure of lifting with my best friend. He is the man who really helped me start lifitng properly and catalyzed my powerlifting career. It was back day and even though there is a large gap in our strength levels and size...i was determined to push both him and I to the breaking point (my way of saying I missed him haha)

So we started with deadlift:

Deadlift:
135x5
135x5
225x5
225x2
315x3
405x1
495x1!!! NEW PR with no wraps!! This is 30 lbs off of my Best Deadlift with wraps. Very happy. And dont get this mistaken...this was not a day I was feeling my best. If anything Pulling 495 like I did was a shock...I even held it at the top for a minute to savor the glory of 5 plates.

545x fail...started pulling then something felt wrong in my lower back right side so i stopped pulling. Ill work up to 545 in the up coming months to make sure I dont injure myself. The strength was there but the body wasnt use to the weight.

455x3 New PR with no wraps(I believe)

Bent Over Row/Deadlift Hybrid:
(starts at the floor and pull it up to a BOR in an explosive movement)
135x8
228x8
275x6
315x6
365x3
405x1

Deadlift Again:
405x3

Rowing Machine:
210x13
295x1

Pull down machine 1:
185x12
185x15
185x10

Pull Down Machine 2(different angle and grip):
Weight???x12
???x8
Lightened weight x 8 (pausing with reps taking 2-3 second) x 15 burn out

Hammer Smith row:
230x6
230x6
230x8 (2 extra reps that came from pure rage)
90x15

Hammer Smith Pull down:
90x8
90x3

Power Cleans:
135x6
135x3

It was a 2 hour workout with a majority of the work done in the last 30 minutes. Dealifts took over an hour. The Rows stook another 20 minutes or so. By the end of the lift we were both huffing and puffing and walked at that gym fried.

Of course he cleared 585 with ease and had 635 but due to really bad form he dropped it before locking out to prevent injury. His best is 650. And everything else he did at least 1-2 extra reps from what I did. I set the tempo then I made him step up and beat whatever I did.

Next day we helped someone move and we wondered why it was harder to hold things...till we remembered what our lift and laughed. It was funny since instead of using a truck...we just picked up the furniture and walked up hill to the new apartment probably a hundred or so yards away. It was me my buddy and another friend who is 6'5 250+. I am the runt of the group obviously haha!
 
GoHardOrGoHme said:
Update.....GO HARD OR GO HOME!!!

Next day we helped someone move and we wondered why it was harder to hold things...till we remembered what our lift and laughed. It was funny since instead of using a truck...we just picked up the furniture and walked up hill to the new apartment probably a hundred or so yards away. It was me my buddy and another friend who is 6'5 250+. I am the runt of the group obviously haha!
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Must have been a sight... congrats on the PR...
 
Chest day:

This morning had a good chest day. No record breaking or PR's...just a solid day of work

Bench: 5/3/1

285x5
325x3
365x2 (I was suppose to hit 360...but it was easier just throwing on 2 25's)

Assistance:
Bench:
385x1

Negative:
405x1

Weighted Dips:
+50 x 25
+50 x 15
+50 x 10

Perfect Pushup:
BWx22
BWx15
BWx15

Post Workout:
1 Pslin
3 Prime
2 Scoops Golden Gains
1 Scoop Myofusion
8 Ounces water


Notes:
Back, biceps, traps, and just my whole body feels like a trainwreck after that back day.
My legs arent so much sore anymore as they are tight. Yesterday was the last day my legs were still really sore (6 days...even on Prime).

Glycobol is very much filling out my physique. My arms are not an 18.25 from an 18 flat. So muscle fullness and size are there. BF% is higher then I would like so Im cutting calories slightly so that if anything Ill lose no more then about 1/2 lb a week. Calories are at about 2400-2500 a day.

Daily ratios are about:
Carbs: ~200g-300g
Protein:~230g-250g
Fat: ~50g-80g

I will be starting my new stack come february 1st or so. And I cant wait...super fast recovery, muscle fullness, strength gains, and a nice leaning/bulking effect. It's going to be fun!
 
I cant tell ya how much I enjoy lookin at your and Pun's #'s...Im tryin to make it look like I can do that weight, while you guys toss it around...lol...
 
FlexW99 said:
I cant tell ya how much I enjoy lookin at your and Pun's #'s...Im tryin to make it look like I can do that weight, while you guys toss it around...lol...
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Pun and GH really do toss around some serious iron.
 
DreamWeaver said:
Man if I could lift like that I would be massive... I gain easily but never was exceptionally strong.
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same here Doug, as you see in my log I am not the strongest cat around (despite me limiting my shoulder movements?and chest somewhat)

I think if I lifted that kind of weight like Jason, and Andres I would be much thicker and denser
 
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 squats

600x0 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
 
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