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Keepin' it Gangsta w/ Glycobol, Testopro, Recoverpro

Cardio and Abs

Eliptical 25 minutes

Going all out at 4:40- 5 minutes...and the last 20 seconds of each minute from 14:40-20:00 and then again from 24:40-25:00

Starmaster: 10 minutes set to interval

Abs:
Superset 3 sets of 20 ball sit ups w/ 3 sets of 10: 25lb weighted dips

Supserset 3 sets of 15 leg raises w/ 3 sets of 40 weighted broomstick twists
 
Workout sent!
 
Young Gotti said:
yeah sore legs are terrible, i love the day or two after when old ladies are blowing past me in the halls at work....i'm stuck walking like a penguin
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lol. I feel you.

I waddle out to the parking lot and fall into the car I have to check out, then have to crawl out of it.

Racking it up is a whole other pain filled procedure.

I love it!
 
Legs/Tris

Squat 135 x 10, 185 x 10, 205 x 8, 225 x 7, 135 x 20

Standing Calf Raises: 110 x 20, 130 x 20, 150 x 20, 170 x 15

Superset Leg Extension w/ Leg Curl: 210 x 12: 110 x 12, 255 x 12: 130 x 10, 285 x 10, 160 x 10

Tris:

V-Bar Pull Down: 40 x 12, 60 x 12, 80 x 8

Tricep Extension Machine: 55 x 10, 65 x 8, 70 x 7 drop set 30 x 12

Underhand Straight Bar Pull down: 40 x 12, 55 x 12, 70 x 10, (85 x 8 superset and switch to over hand 85 x 9, dropset 70 x 10, dropset 55 x 12)

Late update, had some stuff to do after work today so i went to the gym alittle later than usual, leg muscle didn't feel to bad or atleast hurt during the squats, after each set it seemed to tighten alittle so i had constantly had to keep stretching, felt good to squat though, after legs i usually do abs but i figured i already did them twice this week so i did some triceps since it was really the body part i felt didn't get the best workout....doing tri's i tried to hold for a second at full extension and negative back up as slow as possible, doing this on that last big set i walked out of the gym with a monster tricep pump
 
Young Gotti said:
Legs/Tris

Squat 135 x 10, 185 x 10, 205 x 8, 225 x 7, 135 x 20

Standing Calf Raises: 110 x 20, 130 x 20, 150 x 20, 170 x 15

Superset Leg Extension w/ Leg Curl: 210 x 12: 110 x 12, 255 x 12: 130 x 10, 285 x 10, 160 x 10

Tris:

V-Bar Pull Down: 40 x 12, 60 x 12, 80 x 8

Tricep Extension Machine: 55 x 10, 65 x 8, 70 x 7 drop set 30 x 12

Underhand Straight Bar Pull down: 40 x 12, 55 x 12, 70 x 10, (85 x 8 superset and switch to over hand 85 x 9, dropset 70 x 10, dropset 55 x 12)

Late update, had some stuff to do after work today so i went to the gym alittle later than usual, leg muscle didn't feel to bad or atleast hurt during the squats, after each set it seemed to tighten alittle so i had constantly had to keep stretching, felt good to squat though, after legs i usually do abs but i figured i already did them twice this week so i did some triceps since it was really the body part i felt didn't get the best workout....doing tri's i tried to hold for a second at full extension and negative back up as slow as possible, doing this on that last big set i walked out of the gym with a monster tricep pump
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squats ftw!
 
Young Gotti said:
Legs/Tris

Squat 135 x 10, 185 x 10, 205 x 8, 225 x 7, 135 x 20

Standing Calf Raises: 110 x 20, 130 x 20, 150 x 20, 170 x 15

Superset Leg Extension w/ Leg Curl: 210 x 12: 110 x 12, 255 x 12: 130 x 10, 285 x 10, 160 x 10

Tris:

V-Bar Pull Down: 40 x 12, 60 x 12, 80 x 8

Tricep Extension Machine: 55 x 10, 65 x 8, 70 x 7 drop set 30 x 12

Underhand Straight Bar Pull down: 40 x 12, 55 x 12, 70 x 10, (85 x 8 superset and switch to over hand 85 x 9, dropset 70 x 10, dropset 55 x 12)

Late update, had some stuff to do after work today so i went to the gym alittle later than usual, leg muscle didn't feel to bad or atleast hurt during the squats, after each set it seemed to tighten alittle so i had constantly had to keep stretching, felt good to squat though, after legs i usually do abs but i figured i already did them twice this week so i did some triceps since it was really the body part i felt didn't get the best workout....doing tri's i tried to hold for a second at full extension and negative back up as slow as possible, doing this on that last big set i walked out of the gym with a monster tricep pump
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Sounds like you caught that leg on time. Good form will go a long way to prevent any further problems.
 
DreamWeaver said:
Sounds like you caught that leg on time. Good form will go a long way to prevent any further problems.
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I agree, a few guys compete in lifting comps at my gym who will watch me dead and squat but they weren't around last night....practice makes perfert on the form
 
Rest Day

Today is supposed to be a rest day...i believe i'm getting out of work an hour early and my girl already mentioned going to the gym, if i do in fact end up going i will post my workout...might do cardio, if so i usually don't go near cardio the day after legs but if thats what i do i'll do a slow steady pace on a low impact machine, maybe a bike or eliptical doing normal pace....i could do shoulders which i usually do tomorrow, if i do that i might use tomorrow as my off day....DERBY DAY is tomorrow and we're having a party at my buddies place, so i'm using tomorrow as a cheat day..have some briscuit, ribs, some roasted pig.....still no hot doggs or any of that kinda stuff...maybe a beer or two
 
Young Gotti said:
Rest Day

Today is supposed to be a rest day...i believe i'm getting out of work an hour early and my girl already mentioned going to the gym, if i do in fact end up going i will post my workout...might do cardio, if so i usually don't go near cardio the day after legs but if thats what i do i'll do a slow steady pace on a low impact machine, maybe a bike or eliptical doing normal pace....i could do shoulders which i usually do tomorrow, if i do that i might use tomorrow as my off day....DERBY DAY is tomorrow and we're having a party at my buddies place, so i'm using tomorrow as a cheat day..have some briscuit, ribs, some roasted pig.....still no hot doggs or any of that kinda stuff...maybe a beer or two
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Cardio is good the day after legs, loosens you up some gets the blood flowing. Easy going is probably a good idea though.
 
DreamWeaver said:
Cardio is good the day after legs, loosens you up some gets the blood flowing. Easy going is probably a good idea though.
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really? one of the first things i read when i started lifting was abs. no cardio the day after legs so i've followed that....i just stretch but i do that most nights before bed anyway...just a nice smooth 10 minute stretching routine
 
I just want to know if you can really dunk, lol...???

I'm 5'8" and the closest I've ever came to dunking was getting rejected hard by the rim, lol.

EDIT: To the post above, stretching out your legs will get the blood flowing, so that's a good idea, IMO.
 
Young Gotti said:
really? one of the first things i read when i started lifting was abs. no cardio the day after legs so i've followed that....i just stretch but i do that most nights before bed anyway...just a nice smooth 10 minute stretching routine
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Yah not sure where that idea comes from. They may be right, I have just never heard the reasoning... Pretty sure almost everyone on a cut does it though. Cardio right after a leg workout is done by most athletes to release lactic acid so that's a good idea.
 
stxnas said:
I just want to know if you can really dunk, lol...???

I'm 5'8" and the closest I've ever came to dunking was getting rejected hard by the rim, lol.

EDIT: To the post above, stretching out your legs will get the blood flowing, so that's a good idea, IMO.
Click to expand...

come to PA, i'll teach you
 
Shoulders

Shoulder press (smith machine): 95 x 12, 115 x 10, 135 x 9, 145 x 7 drop set 95 x 6

Superset Front Raises w/ Rear Delt Machine(plate Loaded): 20 x 10: 25 x 10, 25 x 8: 27 1/2 x 10, 30 x 7: 30 x 8

Lateral Raise machine: 60 x 12, 75 x 10, 120 x 4 dropset 105 x 4, dropset 95 x 6

Bradford Press: 45 x 12, 55 x 20, 65 x 20

Shrugs: 135 x 20, 185 x 15, 225 x 12
Back Shrugs: 135 x 15, 135 x 17

Cardio: Nice slow walk on incline for 10 minutes

Abs: Superset 3 sets Ball Crunches x 20 w/ Leg raises with partner pushing down legs x 15


Time for Derby Day today: aka Cheat Day...should be a good time then hopefully watching the boxing match tonight: Mosely vs. Mayweather
 
8 ft rim, donuts and cookies. Classic!
 
Kristofer68SS said:
come on pembroke, you can do it!
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I can see it in my mind but I can also see my body laying down on the cement court in severe pain with a bunch of 20 yr old guys laughing saying look at the old dude.:)
 
Week 4 Review
Weight: 147

strength: i totally switched my workout this week so i really have nothing to compare to the prior weeks but the numbers weren't to bad given i was supersetting a lot of things...i did however mass out 2 machines in the gym...standing calf raise and leg extension...the leg extension i maxed out a week prior as well and before this last 4 weeks had never done that before

endurance: again i was supersetting this week and felt really worn out at some points in my workout but that could be expected when you haven't done a workout like that in awhile....but i was always able to complete any workout normally and i did feel after i felt worn down a few minutes later i'd bounce back and feel real good again

Recovery: recovery on this stuff is amazing, i feel like 48 hours later i can attack the muscles are all over again, the chest routine i did this week i did for about 6-8 weeks a year ago and i was sore every single time and this week was no different but no where near the extent that i used to get last year

libido: i can't figure the libido on this stack out....some days i'm normal and other days it's like someone flips a switch....this week i was fine and then there would be a split second where i knew what i wanted and wanted it that second...libido was never down though thats for sure

muscle hardness/vascularity: i'm finally starting to really lean out alittle, my upper abs are coming in depending on what time i look in the mirror and whats in my stomach at the time which i like, and this week i grabbed my arm and it def. felt harder than normal, it could be from the fat loss but theres less "squeeze" there when feeling my arms....this week i also noticed improved vascularity a few times...usually i have to be about 135 lbs to really be vascular at all but in the gym i veins i haven't seen in awhile, the most pronounced was the vein running straight through my bicep that was really popped this week

Testopro and Glycobol run out on about Wednesday if my counting is correct so i will get a final review up on wednesday or thursday, i will have a decent amount of stoked! left and will continue to run it while i switch my focus to more of a cut but the log will end when 2/3's of the team are gone
 
Young Gotti said:
Week 4 Review
Weight: 147

strength: i totally switched my workout this week so i really have nothing to compare to the prior weeks but the numbers weren't to bad given i was supersetting a lot of things...i did however mass out 2 machines in the gym...standing calf raise and leg extension...the leg extension i maxed out a week prior as well and before this last 4 weeks had never done that before

endurance: again i was supersetting this week and felt really worn out at some points in my workout but that could be expected when you haven't done a workout like that in awhile....but i was always able to complete any workout normally and i did feel after i felt worn down a few minutes later i'd bounce back and feel real good again

Recovery: recovery on this stuff is amazing, i feel like 48 hours later i can attack the muscles are all over again, the chest routine i did this week i did for about 6-8 weeks a year ago and i was sore every single time and this week was no different but no where near the extent that i used to get last year

libido: i can't figure the libido on this stack out....some days i'm normal and other days it's like someone flips a switch....this week i was fine and then there would be a split second where i knew what i wanted and wanted it that second...libido was never down though thats for sure

muscle hardness/vascularity: i'm finally starting to really lean out alittle, my upper abs are coming in depending on what time i look in the mirror and whats in my stomach at the time which i like, and this week i grabbed my arm and it def. felt harder than normal, it could be from the fat loss but theres less "squeeze" there when feeling my arms....this week i also noticed improved vascularity a few times...usually i have to be about 135 lbs to really be vascular at all but in the gym i veins i haven't seen in awhile, the most pronounced was the vein running straight through my bicep that was really popped this week

Testopro and Glycobol run out on about Wednesday if my counting is correct so i will get a final review up on wednesday or thursday, i will have a decent amount of stoked! left and will continue to run it while i switch my focus to more of a cut but the log will end when 2/3's of the team are gone
Click to expand...

The first week when you convert to a superset routine, endurance is always an issue. Things improve a lot the second week. This will be a better time for comparison, you should notice some really nice returns very early in the week though.
 
Young Gotti said:
Week 4 Review
Weight: 147

strength: i totally switched my workout this week so i really have nothing to compare to the prior weeks but the numbers weren't to bad given i was supersetting a lot of things...i did however mass out 2 machines in the gym...standing calf raise and leg extension...the leg extension i maxed out a week prior as well and before this last 4 weeks had never done that before

endurance: again i was supersetting this week and felt really worn out at some points in my workout but that could be expected when you haven't done a workout like that in awhile....but i was always able to complete any workout normally and i did feel after i felt worn down a few minutes later i'd bounce back and feel real good again

Recovery: recovery on this stuff is amazing, i feel like 48 hours later i can attack the muscles are all over again, the chest routine i did this week i did for about 6-8 weeks a year ago and i was sore every single time and this week was no different but no where near the extent that i used to get last year

libido: i can't figure the libido on this stack out....some days i'm normal and other days it's like someone flips a switch....this week i was fine and then there would be a split second where i knew what i wanted and wanted it that second...libido was never down though thats for sure

muscle hardness/vascularity: i'm finally starting to really lean out alittle, my upper abs are coming in depending on what time i look in the mirror and whats in my stomach at the time which i like, and this week i grabbed my arm and it def. felt harder than normal, it could be from the fat loss but theres less "squeeze" there when feeling my arms....this week i also noticed improved vascularity a few times...usually i have to be about 135 lbs to really be vascular at all but in the gym i veins i haven't seen in awhile, the most pronounced was the vein running straight through my bicep that was really popped this week

Testopro and Glycobol run out on about Wednesday if my counting is correct so i will get a final review up on wednesday or thursday, i will have a decent amount of stoked! left and will continue to run it while i switch my focus to more of a cut but the log will end when 2/3's of the team are gone
Click to expand...

Thanks for the review. Give it hell the last few days.
 
Great stuff and a great log. Love the detail and the periodical reviews.
 
Chest/Tri's

Superset Flat DB press w/ Incline DB fly: 45 x 12: 35 x 10, 50 x 10:35 x 10, 60 x 9: 35 x 10

Superset Incline DB press w/ Flat DB fly: 45 x 10: 35 x 12, 50 x 10: 40 x 10, 55 x 8: 40 x 8

Superset Decline DB press w/ HS chest press(plate loaded)(alternating single arm): 40 x 12: 90 x 10, 45 x 10: 110 x 10, 45 x 10: 135 x 7

Tris's

Superset Overhand straight bar push down w/ underhand straight bar pull down: 85 x 12: 85 x 10, 100 x 10: 100 x 8, 115 x 8: 115 x 8

V Bar pushdown: 60 x 12, 80 x 10, 100 x 10

Overhead rope extension: 60 x 10, 80 x 8, 90 x 7

Double hand cable kickback: 40 x 10, 50 x 10, 60 x 8

Cardio: 12 minute stairmaster on intervals

Awful workout today. it wasn't the endurance or really anything i could do but it was like working out in a sauna today at the gym, after 2 sets i was dripping sweat like i had been doing cardio for 30 minutes...so i didn't get to push the weight like i had hoped, there was times that i felt like i couldn't hold 20lbs without shaking and struggling...it was a tough workout and really felt like i was pushing myself...cardio also felt like a nice cool down...i ended up eating some extra calories tonight after the gym in hopes to maximize any benefits i did get from working out and wasn't to concerned about the recomp because the workout itself probably burned some extra calories or atleast released some water weight
 
Young Gotti said:
Chest/Tri's

Superset Flat DB press w/ Incline DB fly: 45 x 12: 35 x 10, 50 x 10:35 x 10, 60 x 9: 35 x 10

Superset Incline DB press w/ Flat DB fly: 45 x 10: 35 x 12, 50 x 10: 40 x 10, 55 x 8: 40 x 8

Superset Decline DB press w/ HS chest press(plate loaded)(alternating single arm): 40 x 12: 90 x 10, 45 x 10: 110 x 10, 45 x 10: 135 x 7

Tris's

Superset Overhand straight bar push down w/ underhand straight bar pull down: 85 x 12: 85 x 10, 100 x 10: 100 x 8, 115 x 8: 115 x 8

V Bar pushdown: 60 x 12, 80 x 10, 100 x 10

Overhead rope extension: 60 x 10, 80 x 8, 90 x 7

Double hand cable kickback: 40 x 10, 50 x 10, 60 x 8

Cardio: 12 minute stairmaster on intervals

Awful workout today. it wasn't the endurance or really anything i could do but it was like working out in a sauna today at the gym, after 2 sets i was dripping sweat like i had been doing cardio for 30 minutes...so i didn't get to push the weight like i had hoped, there was times that i felt like i couldn't hold 20lbs without shaking and struggling...it was a tough workout and really felt like i was pushing myself...cardio also felt like a nice cool down...i ended up eating some extra calories tonight after the gym in hopes to maximize any benefits i did get from working out and wasn't to concerned about the recomp because the workout itself probably burned some extra calories or atleast released some water weight
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Damn bro sorry to hear that. Is there any hot sweaty ladies you can look at there at least LOL.
 
pembroke3355 said:
Damn bro sorry to hear that. Is there any hot sweaty ladies you can look at there at least LOL.
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haha well my g/f was there....but it's wasn't like a glistening sweat...more like a humid ruin the collar of your shirt sweat....i never felt anything like it at a gym...like a stale humid air
 
Young Gotti said:
haha well my g/f was there....but it's wasn't like a glistening sweat...more like a humid ruin the collar of your shirt sweat....i never felt anything like it at a gym...like a stale humid air
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That is a bummer.
 
Back/Bi's

Superset Lat pull down (plate loaded) w/ Iso Lat High Row (plate loaded):90 x 12:110 x 12, 110 x 10: 130 x 10, 120 x 8: 135 x 8, 125 x 6: 140 x 7

Supserset Single Arm lat pull w/ High Rope Pull: 35 x 12: 80 x 12, 40 x 10: 95 x 10, 45 x 8: 105 x 8, 45 x 8 : 120 x 8

Deadlifts: 135 x 12, 185 x 10, 205 x 8, 225 x 5 Dropset 185 x 5 drop 135 x 5

Bi's

Mini Barbell Curl: 30 x 12, 40 x 10, 55 x 6 dropset 35 x 6 drop 20 x 6

Rope Hammer Curl: 60 x 12, 80 x 10, 100 x 7

Overhead cable curl: 40 x 12, 60 x 12, 80 x 9

Flat Cable curl: 30 x 12, 40 x 12, 50 x 10

The gym was alittle better temperature wise....broke a nice sweat but a sweat from working hard not the kind of sweat where your shirt feels super glued to your body...overall a decent workout had some fun and did drop set deadlifts which i had never attempted before...lower back pump was intense after that one....today will be my last workout with the stack and the final review should be up later tonight or tomorrow when i get it finished
 
Young Gotti said:
Back/Bi's

Superset Lat pull down (plate loaded) w/ Iso Lat High Row (plate loaded):90 x 12:110 x 12, 110 x 10: 130 x 10, 120 x 8: 135 x 8, 125 x 6: 140 x 7

Supserset Single Arm lat pull w/ High Rope Pull: 35 x 12: 80 x 12, 40 x 10: 95 x 10, 45 x 8: 105 x 8, 45 x 8 : 120 x 8

Deadlifts: 135 x 12, 185 x 10, 205 x 8, 225 x 5 Dropset 185 x 5 drop 135 x 5

Bi's

Mini Barbell Curl: 30 x 12, 40 x 10, 55 x 6 dropset 35 x 6 drop 20 x 6

Rope Hammer Curl: 60 x 12, 80 x 10, 100 x 7

Overhead cable curl: 40 x 12, 60 x 12, 80 x 9

Flat Cable curl: 30 x 12, 40 x 12, 50 x 10

The gym was alittle better temperature wise....broke a nice sweat but a sweat from working hard not the kind of sweat where your shirt feels super glued to your body...overall a decent workout had some fun and did drop set deadlifts which i had never attempted before...lower back pump was intense after that one....today will be my last workout with the stack and the final review should be up later tonight or tomorrow when i get it finished
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Now that sounds better.:)
 
Heat can have such and impact, then there are times when it seems nothing will stop you. Probably more a matter of getting used to it.
 
DreamWeaver said:
Heat can have such and impact, then there are times when it seems nothing will stop you. Probably more a matter of getting used to it.
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yeah it can be rough as i experienced...i like sweating during a training session...last year i worked night shift at this job so i went in the morning before it got real hot out and it wasn't bad, but a few ppl who have been going at nights said he put the air on last year...that day the owner must have been missing because the whole place was dieing....thank god i got my blank bball jerseys in the mail yesterday so i have some light weight clothing for the summer months instead of t-shirts
 
Cardio and Abs

Eliptical 25 minutes

Going all out at 4:40- 5 minutes...and the last 20 seconds of each minute from 14:40-20:00 and then again from 24:40-25:00

Starmaster: 10 minutes set to interval

Abs:
Superset 3 sets of 20 ball sit ups w/ 3 sets of 10: 25lb weighted dips

Supserset 3 sets of 15 leg raises w/ 3 sets of 40 weighted broomstick twists

Final Review Coming Soon...
 
Final Review

First off I want to say thanks again to Anabolic Innovations for giving me the opportunity to do this log.

Final Weight: 149lbs (+2lbs) from the start

Strength: Strength gains came quick and often, sometimes even hard to estimate the strength gains. I first noticed strength gains after about 7 days which was awesome that it came that quickly. Unlike most supplements where ppl will say it takes until week 3 or week 4 before you notice strength increases and by that time your pretty much done with the bottle. My strength went up basically everywhere in the form of more weight or extra reps. Any exercise using cables was really hard to judge one week I’d so a certain weight at a given rep range and the next week that same weight would feel like a breeze.

Endurance: Not really an endurance stack but I only had a few workouts the whole time that had me really struggling. Felt really good for the whole run. Even adding extra cardio which isn’t my strong point felt fairly easy and the time always seemed to fly by.

Recovery: The weekly reviews covered this but recovery was the biggest noticeable difference. I really only had to deal with DOMS on a limited basis if at all. It was great because I knew I pushed myself during the workout but the next day I was ready to kill it again. I think this quality about the stack would work really well for anyone doing DC type training.

Libido: This like the strength came in at about 7 days and hit hard. After the first week I either became used to the high libido or just handled it better. But I did have times the whole time during this stack when I just wanted one thing and everything else could wait. Really made it awkward at work a few times and had my girl calling me a perv on several occasions.

Body Composition: I replaced muscle hardness with overall transformation of my body. I only gained 2 lbs but as I said at first I wasn’t to concerned with adding weight or losing weight just getting into a better looking body. The first two weeks I was at about 2700 calories a day and I noticed an increase in size. I lowered my calories to about 2500 calories the third week and continued to look more full than I did when I started. Week 4 brought on supersets and by Sunday I felt like I looked harder and a bit slimmer. I have had some ppl comment on me looking thicker right around the 3rd week who really don’t know what I take unless they ask and my g/f who really has no clue what any of the supplements do. Today being the last day I notice the biggest size gains in my upper chest, shoulders, traps, and lats. The leg band on my boxer briefs also feel tighter than usual which makes me think my legs have grown some. I appear slimmer in other parts of my chest and upper abs. Bottom abs don’t seem to have moved much but as everyone know that could be the tricky part to take care of.

Sides: Like anything you can always notice some sort of side affects. The sides from this were very light and easy to deal with. A few pimples here or there. They weren’t big juicy ones just small blemishes which were easy to take care of and they were very infrequent. Alittle aggression once in awhile. I looked at it as a positive though sometimes I can be to easy going and not really care about things but I did notice that I voiced my opinions a lot more than usual and on a few occasions got pretty fired up.


Would I recommend this to others/buy again: Without a doubt, I think this stack can help reach goals no matter what your shooting for. On a cut I think the Glycobol can really aid in fat loss while the Testopro and Stoked! will help keep muscle and increase strength. On a bulk again I think Glycobol will help better utilize the added food and carbs without adding to much fat while the Testopro and Stoked! can really show their powerful combination to add strength and size. Or as you can see you can do a form of Recomp and gain some strength, some size, and shed some fat as well. Overall, a very effective stack for anyone at pretty much any point in their routine.
 
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