Nothing but a MANIAC!!

[John Smeton]

Phew not today was fun! Now I had to split my workout into two parts. I quickly hit the heavy sets then ran to my sisters play(which she was phenomenal in, she has so much talent its almost sickening...to think what I have to train and practice day and night to achieve she does effortlessly...Yes I am a VERY proud brother...she is my little bundle of talent!! I am so happy she has the talent in the family, I dont mind having to work I just like seeing her thrive and hopefully become very successful)

So I hit the main 531:

Deadlift:

240x5
340x5
385x10

Once I got that out of the way i jumped in the shower and went to the play.

When i got home I finished up in a very intense short burst:

Deadlift: minimal rest

135x10
225x10
315x10
315x10

Pull Ups: 5x5x3x1

Went outside and hit some sprints till I couldnt stand. And I mean that. I was literally so drained that i just made it into my front yard to collapse on my drive way. When I got up after maybe 5 minutes...the world was spinning but i grabbed a liter of water and went to my chair. Started drinking the water and probably 30-50 minutes later I was good as new. Ate 11 ounces of flank steak and called it a night.

If you noticed the weights Im using are quite light. That is because I dropped all my maxes by 10% and I will build back up.

Now they may seem light now...but I will note...my deadlift max several months back was 390...now I put it at 455. Bench was 360...and now its 365. That is AFTER reducing my maxes by 10%. So really I could easily have put these maxes at 405 for bench and over 500 for deadlift. But since I wanna do this right...i dropped the ego and I will slowly build up and let my strength far surpass my previous levels.

Why did i state that? Well all my strength gains from my SWOLE stack I ran back during my cut...not only did they stick around...but i got stronger after my SWOLE stack. THIS is why i love natural supplements. I dont lose my gains and i just keep building and building.

All i have to do now is tighten up my diet. My routine needs to to be tweeked a bit. And once all that is in line I'll start my new log...which will be my first serious log since my cut.

I think your on the right track my friend. You are very lucky you have got a great sponsor like AI Sports Nutrition backing you. When I was your age I spent sooooo much money on so many supplements. You deserve the sponsorship and these natural quality supplements from AI Sports Nutrition make a huge difference!

 

[A_I_Sports_Nutrition]

I think your on the right track my friend. You are very lucky you have got a great sponsor like AI Sports Nutrition backing you. When I was your age I spent sooooo much money on so many supplements. You deserve the sponsorship and these natural quality supplements from AI Sports Nutrition make a huge difference!

All of our sponsored athletes deserve it. John, Andres, Jason and Doug all inspire alot of people and you guys work your arse off.

 

[stxnas]

Awwweee...group hug!:grouphug:

 

[John Smeton]

All of our sponsored athletes deserve it. John, Andres, Jason and Doug all inspire alot of people and you guys work your arse off.

Its good to hear that Don and whether you said this or not since being around the whole AI team I feel as a team toward AI

 

[A_I_Sports_Nutrition]

Awwweee...group hug!:grouphug:

Sorry Nate you and Eric get special love as reps.:moon: LMAO!!!

 

[MrKleen73]

All of our sponsored athletes deserve it. John, Andres, Jason and Doug all inspire alot of people and you guys work your arse off.

Agreed you have one hell of a team over there.

Sorry Nate you and Eric get special love as reps.:moon: LMAO!!!

POWNED!!!

 

[GoHardOrGoHme]

I think your on the right track my friend. You are very lucky you have got a great sponsor like AI Sports Nutrition backing you. When I was your age I spent sooooo much money on so many supplements. You deserve the sponsorship and these natural quality supplements from AI Sports Nutrition make a huge difference!

You have preached truth!! Being an AI athlete is truly a blessing that continues to give and give. I feel very priveledged to be supported by such an honest and high quality company.

All of our sponsored athletes deserve it. John, Andres, Jason and Doug all inspire alot of people and you guys work your arse off.

I feel my name doesnt quite deserve to be named with the other beasts that are AI athletes. But I have yet to see you guys support anything less then high quality and to be names amongst such beasts is truly an honor that I must work hard to uphold. No slacking...only going hard!

Awwweee...group hug!:grouphug:

YAY HUGS!! I mean...no homo....

 

[punthra]

Stop being so damn humble GH! You are beast! You move some serious weight, which is even more impressive at your weight. Keep killin it!

 

[TipTopShape]

ill try that thing...lol

 

[GoHardOrGoHme]

Stop being so damn humble GH! You are beast! You move some serious weight, which is even more impressive at your weight. Keep killin it!

Haha, nah I think its not so much humility as its acknowledging that I have a lot to improve and im just getting started out. Heck to compare myself to you and the other athletes I would feel it to be arrogant and ****y. I'll happily concede for now...only until im strong enough to properly be compared...THEN ITS ON! lol


Ok I tried entering my workout once so Ill try it a second time:

Worked out in my school gym today for the first time. It was interesting.

1.5 scoops of MANIAC and 2 motivate on the way to school.

This week is 3 sets of 3 reps:

Warm up

Standing Military Press:

135x3
155x3
175x7

Seated Military press to top of head:

175x3
185x3
225x7
225x3
225x2

Triple SuperSet of Fun:

Dumbell Standing Military Press/Side Laterals/ Rear Laterals

40x10/25x10/25x10

50x10/25x10/25x10

50x10/25x10/25x10


Machine Pulldown: it didnt have weight just numbers that went up to 20

10x10
12x10
15x10
18x8 --> form was a bit sloppy so i didnt max the machine out

9x...I lost track after 12 but went till failure


I was pumped till the point of explosion and it felt great. Changed and walked to my meeting while drinking my shake. had a meal about 45 minutes after. On a side note...two girls there dam near made me lose my mind with how beautiful they were. Dam my lack of game lol.

 

[John Smeton]

Haha, nah I think its not so much humility as its acknowledging that I have a lot to improve and im just getting started out. Heck to compare myself to you and the other athletes I would feel it to be arrogant and ****y. I'll happily concede for now...only until im strong enough to properly be compared...THEN ITS ON! lol


Ok I tried entering my workout once so Ill try it a second time:

Worked out in my school gym today for the first time. It was interesting.

1.5 scoops of MANIAC and 2 motivate on the way to school.

This week is 3 sets of 3 reps:

Warm up

Standing Military Press:

135x3
155x3
175x7

Seated Military press to top of head:

175x3
185x3
225x7
225x3
225x2

Triple SuperSet of Fun:

Dumbell Standing Military Press/Side Laterals/ Rear Laterals

40x10/25x10/25x10

50x10/25x10/25x10

50x10/25x10/25x10


Machine Pulldown: it didnt have weight just numbers that went up to 20

10x10
12x10
15x10
18x8 --> form was a bit sloppy so i didnt max the machine out

9x...I lost track after 12 but went till failure


I was pumped till the point of explosion and it felt great. Changed and walked to my meeting while drinking my shake. had a meal about 45 minutes after. On a side note...two girls there dam near made me lose my mind with how beautiful they were. Dam my lack of game lol.

Nice workout. Raw power seems to be a strength of yours. I recommend to slowly keep upping the weight, not too fast though as injuries can happen this way in my experience.(hopefully you'll never get one by taking preventive measures) Moreover, if you feel weak that day back off a bit, if you feel like a beast by all make them weights your bitch!

I have gotten to close to some of your numbers back in my early days, when strength was a concern, until I started getting injuries due to not avoiding injuries.

 

[A_I_Sports_Nutrition]

You have preached truth!! Being an AI athlete is truly a blessing that continues to give and give. I feel very priveledged to be supported by such an honest and high quality company.



I feel my name doesnt quite deserve to be named with the other beasts that are AI athletes. But I have yet to see you guys support anything less then high quality and to be names amongst such beasts is truly an honor that I must work hard to uphold. No slacking...only going hard!



YAY HUGS!! I mean...no homo....

Believe me you deserve to be mentioned with these guys.

 

[MrKleen73]

Stop being so damn humble GH! You are beast! You move some serious weight, which is even more impressive at your weight. Keep killin it!

Haha, nah I think its not so much humility as its acknowledging that I have a lot to improve and im just getting started out. Heck to compare myself to you and the other athletes I would feel it to be arrogant and ****y. I'll happily concede for now...only until im strong enough to properly be compared...THEN ITS ON! lol.

Alright you! I understand the need to show humility, and to know where you stand in the big picture. However your humility is so strong to the point of skewing your view of reality. Pound for pound you are easily one of the strongest guys on the board. The fact that you are only just beginning and have far surpassed even the same people you refuse to compare yourself to should be enough for you to acknowledge that God has given you a specific gift. Not to recognize it is almost humility to a detriment. I know that as a Christian you are supposed to practice humility but you are also supposed to celebrate the gifts that the God has given you.

You are a very humble person and are not going to come off ****y by being proud of what you are doing with the gift God gave you. When we comment on your amazing strength you shrug your shoulders and dismiss it by saying in some form or another you have not matured to what you will become. This is true but Kinda like if Walter Payton thought he wasn't a good ball player until he got in the NFL, where he was on his journey did not take away from his level of greatness even as a High School ball player and you know he continued improving. Remember these same things you are shrugging off as no big deal are damn near insurmountable goals for many of us to achieve.

Remember you should be pleased with your hard earned achievements even if you are not satisfied by the final result yet. If you wanna stay humble while recognizing your gifts give God the credit but acknowledge it is greatness none the less. Something like I just thank God for giving me the gift of strength and am going to do my best to continue improving on it.

 

[GoHardOrGoHme]

Nice workout. Raw power seems to be a strength of yours. I recommend to slowly keep upping the weight, not too fast though as injuries can happen this way in my experience.(hopefully you'll never get one by taking preventive measures) Moreover, if you feel weak that day back off a bit, if you feel like a beast by all make them weights your bitch!

I have gotten to close to some of your numbers back in my early days, when strength was a concern, until I started getting injuries due to not avoiding injuries.

Well raw power is something i specifically train for so it's nice to see that I am making a little head way. Like Kleen said below...I thank God that he has blessed me with the ability to work hard and make the gaisn which i take for granted. You are absolutely on taking it slow. I am sticking to the 531 b/c the routine kinda forces me to work with weight that is many times lighter then what I know i can do. It allows me to get stronger while staying relatively injury free(that and the grace of God that has protected me up until this point).

Believe me you deserve to be mentioned with these guys.

Thank you. That means a lot.

Alright you! I understand the need to show humility, and to know where you stand in the big picture. However your humility is so strong to the point of skewing your view of reality. Pound for pound you are easily one of the strongest guys on the board. The fact that you are only just beginning and have far surpassed even the same people you refuse to compare yourself to should be enough for you to acknowledge that God has given you a specific gift. Not to recognize it is almost humility to a detriment. I know that as a Christian you are supposed to practice humility but you are also supposed to celebrate the gifts that the God has given you.

You are a very humble person and are not going to come off ****y by being proud of what you are doing with the gift God gave you. When we comment on your amazing strength you shrug your shoulders and dismiss it by saying in some form or another you have not matured to what you will become. This is true but Kinda like if Walter Payton thought he wasn't a good ball player until he got in the NFL, where he was on his journey did not take away from his level of greatness even as a High School ball player and you know he continued improving. Remember these same things you are shrugging off as no big deal are damn near insurmountable goals for many of us to achieve.

Remember you should be pleased with your hard earned achievements even if you are not satisfied by the final result yet. If you wanna stay humble while recognizing your gifts give God the credit but acknowledge it is greatness none the less. Something like I just thank God for giving me the gift of strength and am going to do my best to continue improving on it.

Again...another very valuable lesson. I bow my head and I give you credit for smacking a little sense into me. You are right...i think many time i may downplay my current strength levels...but its something i do without realizing. Since i have my head constantly on my future goals, I see my present state as nothing more then a weak, immature fledgling. But thinking this way is a detriment and I need to learn how to balance humility and appreciation.

I truly thank God for the gifts which he has bestowed upon me and more importantly the people he is surrounding me with to help me grow. Thank you everyone.

 

[A_I_Sports_Nutrition]

Alright you! I understand the need to show humility, and to know where you stand in the big picture. However your humility is so strong to the point of skewing your view of reality. Pound for pound you are easily one of the strongest guys on the board. The fact that you are only just beginning and have far surpassed even the same people you refuse to compare yourself to should be enough for you to acknowledge that God has given you a specific gift. Not to recognize it is almost humility to a detriment. I know that as a Christian you are supposed to practice humility but you are also supposed to celebrate the gifts that the God has given you.

You are a very humble person and are not going to come off ****y by being proud of what you are doing with the gift God gave you. When we comment on your amazing strength you shrug your shoulders and dismiss it by saying in some form or another you have not matured to what you will become. This is true but Kinda like if Walter Payton thought he wasn't a good ball player until he got in the NFL, where he was on his journey did not take away from his level of greatness even as a High School ball player and you know he continued improving. Remember these same things you are shrugging off as no big deal are damn near insurmountable goals for many of us to achieve.

Remember you should be pleased with your hard earned achievements even if you are not satisfied by the final result yet. If you wanna stay humble while recognizing your gifts give God the credit but acknowledge it is greatness none the less. Something like I just thank God for giving me the gift of strength and am going to do my best to continue improving on it.

And you kind Sir belong on this list of beasts!!!

 

[oufinny]

Alright you! I understand the need to show humility, and to know where you stand in the big picture. However your humility is so strong to the point of skewing your view of reality. Pound for pound you are easily one of the strongest guys on the board. The fact that you are only just beginning and have far surpassed even the same people you refuse to compare yourself to should be enough for you to acknowledge that God has given you a specific gift. Not to recognize it is almost humility to a detriment. I know that as a Christian you are supposed to practice humility but you are also supposed to celebrate the gifts that the God has given you.

You are a very humble person and are not going to come off ****y by being proud of what you are doing with the gift God gave you. When we comment on your amazing strength you shrug your shoulders and dismiss it by saying in some form or another you have not matured to what you will become. This is true but Kinda like if Walter Payton thought he wasn't a good ball player until he got in the NFL, where he was on his journey did not take away from his level of greatness even as a High School ball player and you know he continued improving. Remember these same things you are shrugging off as no big deal are damn near insurmountable goals for many of us to achieve.

Remember you should be pleased with your hard earned achievements even if you are not satisfied by the final result yet. If you wanna stay humble while recognizing your gifts give God the credit but acknowledge it is greatness none the less. Something like I just thank God for giving me the gift of strength and am going to do my best to continue improving on it.

I have to agree with Chris, Andres you are multiple levels of magnitude stronger than I am and younger. Some of the weights you can squat I know I will never achieve due to my body just not letting me. There are people that might once in their life achieve what you have but they run real gear like crazy and it is not real strength like yours. I have a feeling you are going to take the PL world by storm once you compete. :twak: Now admit you are a beast and go with it, we will support you!

 

[punthra]

Well said Kleen!!!

 

[GoHardOrGoHme]

And you kind Sir belong on this list of beasts!!!

I thought this was already a fact? Kinda like the law of gravity...everyone just knows this is true

I have to agree with Chris, Andres you are multiple levels of magnitude stronger than I am and younger. Some of the weights you can squat I know I will never achieve due to my body just not letting me. There are people that might once in their life achieve what you have but they run real gear like crazy and it is not real strength like yours. I have a feeling you are going to take the PL world by storm once you compete. :twak: Now admit you are a beast and go with it, we will support you!

Hey buddy I hate hearing talk like that. Ive heard people tell me I cant for this reason and and that reason and I promise you that if you just train for raw power You can achieve that to. HECK! Ill go up wherever you're at and lift with you for a few months and MAKE it happen lol.

Taking the PL world by storm is the plan. I still got a long way to go in working on my arch so my @ss doesnt lift off the bench. Focusing on my squat and working from the hole and deadlift keeping my back str8 when im pulling hard. But hey little by little right?

How about this....How about i just let my number do the talking and I stay quite. It's one thing to say you're a beast...it's another to BE a beast. This is what I work torwards....MUAHAHAHAHAHA...i mean uhhh:006:

 

[GoHardOrGoHme]

So I find it kind of ironic that John had just told me to becareful with gains and mind my increases as to avoid injury....Last nights lift was a perfect example of how I almost got injured but Johns post ran through my head and i decided to ease up.

So as you saw the day before i hit some pulldowns. Well my upper latisumus on both side were quite sore. So i go in and start hitting some deadlifts. To my worry my upper left latisumus was feeling off. Right under my armpit where my lat bulges out(that area of the muscle) started to feel like it wanted to tear. Now my right side was fine it was just this weird pain that i could feel the muscle strain and pull in a very painful way.

So i start working up not paying mind to it:

Warm up:

135x5
135x5
225x5
275x5

At this point Im starting to just work through the pain b/c I didnt feel it was enough to hold me back.

Workout 3x3

320x3
365x3
410x5

By 410 I felt a really bad pulling and tearing sensation that zapped a majority of my pulling power. It's like I was pulling at half strength. So at the 5th rep I went to pull for a 6th and something inside me told me stop or your lat is going to tear. So i stopped reluctantly.

Feeling a quite pissed i was about to go at it again nd hit 410 for a more respectable rep range till I thought about John's post...remembered all the warrior in hear having given similar advice so i lightened the load for the rest of the lift.

SuperSet:

Deadlift/Spider row(its like a T-bar machine where you chest is on a pad)

225x10/90x10
225x10/90x10
225x10/90x10

At this point i was really happy i decided to go light because 225 was really hurting my lat so who knows what would have happened if I kept pulling.

I decided to finish up with some bicep work then hit some sprints and called it a day.

Not a good workout but hey I praise God I didnt get injured.

 

[A_I_Sports_Nutrition]

So I find it kind of ironic that John had just told me to becareful with gains and mind my increases as to avoid injury....Last nights lift was a perfect example of how I almost got injured but Johns post ran through my head and i decided to ease up.

So as you saw the day before i hit some pulldowns. Well my upper latisumus on both side were quite sore. So i go in and start hitting some deadlifts. To my worry my upper left latisumus was feeling off. Right under my armpit where my lat bulges out(that area of the muscle) started to feel like it wanted to tear. Now my right side was fine it was just this weird pain that i could feel the muscle strain and pull in a very painful way.

So i start working up not paying mind to it:

Warm up:

135x5
135x5
225x5
275x5

At this point Im starting to just work through the pain b/c I didnt feel it was enough to hold me back.

Workout 3x3

320x3
365x3
410x5

By 410 I felt a really bad pulling and tearing sensation that zapped a majority of my pulling power. It's like I was pulling at half strength. So at the 5th rep I went to pull for a 6th and something inside me told me stop or your lat is going to tear. So i stopped reluctantly.

Feeling a quite pissed i was about to go at it again nd hit 410 for a more respectable rep range till I thought about John's post...remembered all the warrior in hear having given similar advice so i lightened the load for the rest of the lift.

SuperSet:

Deadlift/Spider row(its like a T-bar machine where you chest is on a pad)

225x10/90x10
225x10/90x10
225x10/90x10

At this point i was really happy i decided to go light because 225 was really hurting my lat so who knows what would have happened if I kept pulling.

I decided to finish up with some bicep work then hit some sprints and called it a day.

Not a good workout but hey I praise God I didnt get injured.

Amen bro. Nothing would piss me off more than having to miss gym time due to self inflicted injury. I am glad you didn't get a injury.

 

[John Smeton]

So as you saw the day before i hit some pulldowns. Well my upper latisumus on both side were quite sore. To my worry my upper left latisumus was feeling off. Right under my armpit where my lat bulges out(that area of the muscle) started to feel like it wanted to tear.ery painful way.


At this point Im starting to just work through the pain b/c I didnt feel it was enough to hold me back.


By 410 I felt a really bad pulling and tearing sensation that zapped a majority of my pulling power. It's like I was pulling at half strength. So at the 5th rep I went to pull for a 6th and something inside me told me stop or your lat is going to tear. So i stopped reluctantly.

Not a good workout but hey I praise God I didnt get injured.

You have to be very intuitive with injuries. I used to not be this way and had to learn how to.

The warning sign was there at the beginning, and you warmed up and thought you could get though it, then what happened your body said if you do this Im going to hurt you ....Its much better to maintain for a day than be out for weeks or months (or years)

dude It sucks so bad me not being able to lift heavy , when I have the passion and to know how to do it and Want to do it and I just can't because I am dealing with this injuries, I know though when I am doing 85 lb incline dumb bell presses and my shoulder is tweaking and feeling the tendon hurting that as much as I want to use 100's (and Ive done more than 100's just an example of about where my strengths at now)its my bodies way of telling me it isn't healed enough to progress. I know in the long run though it is eventually SLOWLY healing and its far better for me to back off today so I can one day crush it.

There is so much to bodybuilding and I am glad you are listening to you body, I was a dumbass when I was younger and kept going hard and fast, never de-loading, taking breaks and paying attention to my body and now I am paying for it.You see the weight I use now, its not a lot. At least I learned my way though failure my way forward.

Goodjob preventing a possible injury your body always tells you before it happens whether its that day and something feels off in your knee, or a second before when your going balls out madmen screaming and your knee feels real funny and you are in the zone and ite either keep pushing that one more rep, or put the weight down or an injury. Your body always warns you before it happens

Btw I have to credit Dante Trudel The Dc "inventor" as I learned a lot of this insightful stuff from him

 

[MrKleen73]

Smart move Andres! You are still young enough to avoid some of our old timer injusries through proper cycling of intensity which most of us over 30 years old were never taught that until we got injured. Even then as soon as the pain stopped we just went back to full force again until another injury slowed us down again. Not the way too do it. Now I know but if I had during my 20s I probably wouldn't be nursing this shoulder right now.

 

[GoHardOrGoHme]

Amen bro. Nothing would piss me off more than having to miss gym time due to self inflicted injury. I am glad you didn't get a injury.

Those are some of the most annoying. ANd yea it would really put a damper on my up coming Swole Stack. Im glad Im not severely injured either...little ice is gonna go a long way....

You have to be very intuitive with injuries. I used to not be this way and had to learn how to.

The warning sign was there at the beginning, and you warmed up and thought you could get though it, then what happened your body said if you do this Im going to hurt you ....Its much better to maintain for a day than be out for weeks or months (or years)

dude It sucks so bad me not being able to lift heavy , when I have the passion and to know how to do it and Want to do it and I just can't because I am dealing with this injuries, I know though when I am doing 85 lb incline dumb bell presses and my shoulder is tweaking and feeling the tendon hurting that as much as I want to use 100's (and Ive done more than 100's just an example of about where my strengths at now)its my bodies way of telling me it isn't healed enough to progress. I know in the long run though it is eventually SLOWLY healing and its far better for me to back off today so I can one day crush it.

There is so much to bodybuilding and I am glad you are listening to you body, I was a dumbass when I was younger and kept going hard and fast, never de-loading, taking breaks and paying attention to my body and now I am paying for it.You see the weight I use now, its not a lot. At least I learned my way though failure my way forward.

Goodjob preventing a possible injury your body always tells you before it happens whether its that day and something feels off in your knee, or a second before when your going balls out madmen screaming and your knee feels real funny and you are in the zone and ite either keep pushing that one more rep, or put the weight down or an injury. Your body always warns you before it happens

Btw I have to credit Dante Trudel The Dc "inventor" as I learned a lot of this insightful stuff from him

Looks like I have to ready some of Dante's publications so I can pick up some of the wisdom you so eloquently displayed above.

I have no doubt with time you will be back to 110% since you are still in your late 20's. Once you get back to par I can really see your strength sky rocket and so will your size. I just pray at that time you stay injury free!

Smart move Andres! You are still young enough to avoid some of our old timer injusries through proper cycling of intensity which most of us over 30 years old were never taught that until we got injured. Even then as soon as the pain stopped we just went back to full force again until another injury slowed us down again. Not the way too do it. Now I know but if I had during my 20s I probably wouldn't be nursing this shoulder right now.

That's the plan. Avoid the big injuries and slowly progress with a strong consistancy till I reach my goals. At which point I can just maintain(so I will always be strong enough to protect those I love) and focus on my family(I will probably be a family man by then God willing) and have my children as my main goal. Achieve what I can while Im still single and young and then switch once I start popping out kids.

Well I have definitely learned from you and your teachings(as well as others on the board who have taken the time to teach me up) so I guarantee your hard fought wisdom is truly helping me and others out.

 

[GoHardOrGoHme]

Update:

Today was an ok lift. Felt more like a weak maintenance when it comes to strength. The drive to lift was there it just wasnt coming together and clicking under the bar. Thus is life but hey with the lat just starting to feel good back to par im not complaining.


Bench:

Warm up and stretch rotator cuff

Work out is 3 for 3 still.

255x3
290x3
330x4---->if i would have had a better momentum during the lift i may have squeezed out 1 or 2 more.

Assistance work:

Bench:
330x3
275x9
275x5
225x4

Close grip: 4 second down, 1 second up

135x5
135x4

Close grip working the sticking point:

135x...till failure...stopped counting once i hit 10 and focused on the muscle

1 Arm Over Head dumbell tricep extensions:

25x4
25x8
25x6

Dips:
+50lbs: 9 reps
BW: till failure

Pushups: till failure...think i hit round 30-40....but not more then 50


A nice maintenance lift. No PR's...just a good get in the gym tear the muscle up a bit..get out.

 

[A_I_Sports_Nutrition]

Update:

Today was an ok lift. Felt more like a weak maintenance when it comes to strength. The drive to lift was there it just wasnt coming together and clicking under the bar. Thus is life but hey with the lat just starting to feel good back to par im not complaining.


Bench:

Warm up and stretch rotator cuff

Work out is 3 for 3 still.

255x3
290x3
330x4---->if i would have had a better momentum during the lift i may have squeezed out 1 or 2 more.

Assistance work:

Bench:
330x3
275x9
275x5
225x4

Close grip: 4 second down, 1 second up

135x5
135x4

Close grip working the sticking point:

135x...till failure...stopped counting once i hit 10 and focused on the muscle

1 Arm Over Head dumbell tricep extensions:

25x4
25x8
25x6

Dips:
+50lbs: 9 reps
BW: till failure

Pushups: till failure...think i hit round 30-40....but not more then 50


A nice maintenance lift. No PR's...just a good get in the gym tear the muscle up a bit..get out.

All in all it sounded like a decent session.

 

[GoHardOrGoHme]

All in all it sounded like a decent session.

Yeah no complaints. You cant make a PR everyday. You cant see noticeable strength gains EVERYday. You gotta stick to the grind and earn that weight.

Today is carb up and squats with a whole lot of biochem in the mix.

 

[John Smeton]

Glad to see your doing rotator cuff work before the workout.

 

[GoHardOrGoHme]

So i had a bit of an idea...let me run it by you guys and tell me what you think.


So we all understand the role of Insulin in the body to a certain degree. The purpose it to lower blood sugar levels by facilitating transport into muscle and adipose tissue.

Glucagon on the other hand is the other hormone in contrast to insulin that when blood sugar level get too low, release stored glucose by cleaving the glycogen. Glucagon also activate gluconeogenesis when liver stores of glycogen are low.

So here is the thought....if on a keto diet...after a carb up...or in general if one were to continue to take a supplement which raises insulin to lower blood glucose....the body will realize there is no glucose to take up after a meal made of fats and protein. This may in-turn trigger glucagon to oxidize adipose tissue to then use the glycerol to make glucose and raise blood sugar and create new energy via B-oxidation of fatty acids.

This can in fact facilitate more fat loss via the releasing of stored adipose tissue for the sake of creating new glucose.

Only problem with this is that protein also can degrade to form glucose. And high insulin level with low blood sugar levels is self induced hypeglycemia to a certain degree. Now in a normal person this shouldnt be too bad b/c their body will quickly compensate for this. But I suggested something to repeatedly induce this....im not sure if that's a very healthy practice. To speed up ketosis via insulin manipulation is something that im afraid can cause unwanted side effects....


Anyone wanna comment on this? Pro's...Cons....critique...praise...maybe someone with a more profound knowledge of physiological biochemistry can shed some light on this.

 

[John Smeton]

are you referring to Glycobol to achieve this?

I understand Glycobol on a very crude level and really only use it post training or on carb ups because it makes the muscle more receptive to the insulin along with the protein that goes into the muscle at the same time. did I get this right how Glycobol works?

 

[GoHardOrGoHme]

are you referring to Glycobol to achieve this?

I understand Glycobol on a very crude level and really only use it post training or on carb ups because it makes the muscle more receptive to the insulin along with the protein that goes into the muscle at the same time. did I get this right how Glycobol works?

Well my good friend glycobol works on a number of fronts simultaneously. Now you are partially correct(Im being really nit picky at the moment so bare with me), my understanding is that the berbering extract ENHANCES INSULIN PRODUCTION. So it does more then making your body more receptive...it helps release more insulin so more gets stored.

Now it does FAR more then this...which what sets it apart from your average partitioner. It also: reduces fat accumulation(meaning it will shuttle glucose to the muscle and NOT adipose tissue), increases fat oxidation for energy, activates GLUT4 to specifically shuttle glucose to muscles(which would fall into the category of what you said in making the body utilize glucose more effectively), and supports an over all anabolic environment.

Each of the 5 ingredients contribute in specific ways for a synergy that allows for this to occur on multiple levels.

And yea i basically can utilize glycobol to help facilitate what i mentioned above. Taking it in an absence of carbohydrates may help facilitate gluconeogenesis and increase fat oxidation for energy expenditure....but again im not sure if this is a wise course of action...

 

[John Smeton]

Well my good friend glycobol works on a number of fronts simultaneously. Now you are partially correct(Im being really nit picky at the moment so bare with me), my understanding is that the berbering extract ENHANCES INSULIN PRODUCTION. So it does more then making your body more receptive...it helps release more insulin so more gets stored.

Now it does FAR more then this...which what sets it apart from your average partitioner. It also: reduces fat accumulation(meaning it will shuttle glucose to the muscle and NOT adipose tissue), increases fat oxidation for energy, activates GLUT4 to specifically shuttle glucose to muscles(which would fall into the category of what you said in making the body utilize glucose more effectively), and supports an over all anabolic environment.

Each of the 5 ingredients contribute in specific ways for a synergy that allows for this to occur on multiple levels.

And yea i basically can utilize glycobol to help facilitate what i mentioned above. Taking it in an absence of carbohydrates may help facilitate gluconeogenesis and increase fat oxidation for energy expenditure....but again im not sure if this is a wise course of action...

There was a guy who talked about taking glycobol 20 minutes before Hghpro(or any Gh releaser) at bed time, and said it would cause fat loss. I never tried it though.

 

[GoHardOrGoHme]

There was a guy who talked about taking glycobol 20 minutes before Hghpro(or any Gh releaser) at bed time, and said it would cause fat loss. I never tried it though.

This would I guess work via lowering blood sugar levels before bed which can increase the effects of HGHpro.

Why would it cause fat loss? Well in a non-fed state if blood sugar levels drop too low this releases glucagon which will go into adipose tissue to create new glucose to regulate blood sugar levels.

This with the release of GH which also helps burn fat can cause an increase in fat loss while you sleep since your body is scrambling to produce glucose to feed itself, while the GH will cause your body to build muscle and burn fat while you sleep and increase recovery.

The only thing is to take some amino acids so you can spare muscle protein. BCAA's wouldnt work b/c leucine for the most part cannot be utilized to create glucose via gluconeogenesis. However BCAA's are very anabolic and can spare muscle catabolism while you sleep.

If anyone can see flaw in what im saying please point it out....id rather be called out on BS then miseducate someone....but i believe my line of thought is somewhat accurate.

 

[John Smeton]

This would I guess work via lowering blood sugar levels before bed which can increase the effects of HGHpro.

Why would it cause fat loss? Well in a non-fed state if blood sugar levels drop too low this releases glucagon which will go into adipose tissue to create new glucose to regulate blood sugar levels.

This with the release of GH which also helps burn fat can cause an increase in fat loss while you sleep since your body is scrambling to produce glucose to feed itself, while the GH will cause your body to build muscle and burn fat while you sleep and increase recovery.

The only thing is to take some amino acids so you can spare muscle protein. BCAA's wouldnt work b/c leucine for the most part cannot be utilized to create glucose via gluconeogenesis. However BCAA's are very anabolic and can spare muscle catabolism while you sleep.

If anyone can see flaw in what im saying please point it out....id rather be called out on BS then miseducate someone....but i believe my line of thought is somewhat accurate.

You know much more about this subject than myself currently.

 

[GoHardOrGoHme]

15 minute quick lift since i have to hit squats again later this week

Squats:
135x5
225x5
315x5
330x3
375x3
425x3

The 3 workout sets began at 330. I didnt go for more b/c i didnt want to be too sore for squats later this week. Couldnt lift this weekend b/c of studying.

425 felt light and i controlled it very well, pausing slightly at the parrallel(had a spot bar there so i know where to pause) and hit 3 solid reps.

No Maniac this morning.

 

[A_I_Sports_Nutrition]

There was a guy who talked about taking glycobol 20 minutes before Hghpro(or any Gh releaser) at bed time, and said it would cause fat loss. I never tried it though.

Hmnn that is a interesting concept.

 

[EasyEJL]

the only flaw i see is manipulating insulin enough to help with that only at times when you are hypocaloric and low fat. because raising insulin levels with either high calories near it or high fats in the same timeframe will cause some storage. I have heard of guys using 1-3 iu of insulin the first couple of days going into keto though...

 

[GoHardOrGoHme]

the only flaw i see is manipulating insulin enough to help with that only at times when you are hypocaloric and low fat. because raising insulin levels with either high calories near it or high fats in the same timeframe will cause some storage. I have heard of guys using 1-3 iu of insulin the first couple of days going into keto though...

So should this be done in a pure protein meal so that BSL remains low? And then when the body realizes it took-in no glucose, it will quickly release glucagon and initiate glycogenolysis and release glucose into the blood stream.

In the muscle it will use the remaining muscle glucose and activate gluconeogenesis and with sufficient fats later on along with amino acids/protein one can induce ketosis more quickly and efficiently....in theory.


What do you think?



I tried this out yesterday....i went from 192 on Sunday morning after the carb up....to 185 this morning. Looked like it worked b/c thats approximately how much stored glycogen i packed on during the re-feed.

 

[John Smeton]

nice workouts and nice pausing on the squats , maybe I can learn something . 192-185 after a refeed. so you did your carb up saturday and weigh Monday?

 

[EasyEJL]

Id do it with w light protein only meal, like in the 20 gram range. But it does seem to make sense that way

 

[A_I_Sports_Nutrition]

Keep up the great work GH.

 

[GoHardOrGoHme]

nice workouts and nice pausing on the squats , maybe I can learn something . 192-185 after a refeed. so you did your carb up saturday and weigh Monday?

Yep I carbed up Saturday. Weighed throughout the day and then weighed Sunday morning to know how mych glycogen i packed on. Went throughout the day on Sunday doing what I had planned and then weight monday morning right before my lift. Sundays total carb intake was less then 10 grams since i was eating beef and cheese the whole day with a protein shake or 2.

 

[GoHardOrGoHme]

Wow felt really weak today. Off day....


Weight still at round 185


Military Pres:

145x5
165x3
185x2

Not feeling it...when i warmed up with 135...that felt far heavier then it should have...had to dig deep just to get the recommended reps for the week. Somehow managed to push out a second rep at 185. Not good but its something.

Assitance work: 3 sets of standing military. 2 sets with dumbells 1 set with barbell. Called it a day. Wow today was a sucky lift. Maybe its b/c had the biochem test yesterday and i have another test tomorrow....who knows. At least im not getting weaker.

 

[A_I_Sports_Nutrition]

Wow felt really weak today. Off day....


Weight still at round 185


Military Pres:

145x5
165x3
185x2

Not feeling it...when i warmed up with 135...that felt far heavier then it should have...had to dig deep just to get the recommended reps for the week. Somehow managed to push out a second rep at 185. Not good but its something.

Assitance work: 3 sets of standing military. 2 sets with dumbells 1 set with barbell. Called it a day. Wow today was a sucky lift. Maybe its b/c had the biochem test yesterday and i have another test tomorrow....who knows. At least im not getting weaker.

It is just one of those days we all have them. You will kill it next time you go to the gym.

 

[John Smeton]

Wow felt really weak today. Off day....


Weight still at round 185


Military Pres:

145x5
165x3
185x2

Not feeling it...when i warmed up with 135...that felt far heavier then it should have...had to dig deep just to get the recommended reps for the week. Somehow managed to push out a second rep at 185. Not good but its something.

Assitance work: 3 sets of standing military. 2 sets with dumbells 1 set with barbell. Called it a day. Wow today was a sucky lift. Maybe its b/c had the biochem test yesterday and i have another test tomorrow....who knows. At least im not getting weaker.

could have been the 10 gram low carb day. I would think the refeed day a couple days ago may hold strength up. I know when I go low carb my strength declines, Im going low enough at 100-150 carbs on my low days.. then again, thats just how my body works just because mine works like that does not mean yours does.

Look at Kleen he does low carb and it works for him.

 

[GoHardOrGoHme]

could have been the 10 gram low carb day. I would think the refeed day a couple days ago may hold strength up. I know when I go low carb my strength declines, Im going low enough at 100-150 carbs on my low days.. then again, thats just how my body works just because mine works like that does not mean yours does.

Look at Kleen he does low carb and it works for him.

Well like Kleen I can operate at max strength on really low carbs. The next day I kept my carbs just as low but i greatly bumped up my fat and protein(overall caloric intake) and I was right back to par.

Had two good workouts and I have to attribute them to the bump up in calories. The high fat and protein really gave me the extra fuel.



So Thursday I just tore my back apart. I went all out and i was in the gym for well over an hour and i literally played with all the back machines there just because i could. I felt hungry and i wanted to just go all out....so I did....

I cant remember the entire lift but here is the main portion that i focused on:


Deadlift goal is 5 / 3 / 1 or more

340x5
385x3
430x5

This is the first time i saw myself deadlift in well over a year....i didnt realize how much i man handled the weight...it was like i was a totally different person. This made me happy so i kept going

I hit one more set of deadlift:
430x3


Super Set deadlift/power clean

315x10/110x5
315x8/135x5
315x8/135x3

After this I hit close to all the back machine except for maybe 2 machine...

then I hit biceps....hammer curls, machine smith curls, reverse curls

then i hit forearms...

then I hit traps. shrugs till i couldnt hold 135 anymore



Called it a night




The i ate like a lot on friday....and today and today I hit bench


Bench...5 /3/ 1

275x5
310x3
345x3

2 board press:

no lift:
365x1
365x2

with lift: this felt lighter then 365
405x3

What i difference a lift makes....


DB bench:

120x3
120x5

Bench:
225x16
225x4
225x1

Dips superset with Overhead dumbell extensions

20/25x8
16/30x6
10/30x7

Dips holding where both tricep and chest are activated....i held this till i fell


Close grip

135x4
135x1( held at bottom then half way then lock out)
135x1 (held at bottom then half way then lock out)
135x0 failed

with no strength in my tricep or chest...i called it a day

 

[punthra]

Ummmm, a superset of deads and power cleans....You sir are semi insane and a beast!!!
Straight up intense workouts!

 

[GoHardOrGoHme]

Ummmm, a superset of deads and power cleans....You sir are semi insane and a beast!!!
Straight up intense workouts!

It was insanely fun....one guy in the gym didnt think i was gonna be able to do it....just awe struck when i was cutting through it like butter.

You should try it...its a great burn and great for muscular endurance. Just keep it light like i did so you dont risk injury.

 

[GoHardOrGoHme]

OK...so I would like to appeal to greater minds at this point and help off me some suggestions on basic supplementation for my upcoming Swole Stack and for life in general.

At the moment I am in quite the financial bind so I really dont want to waste money and keep my basics bare bone but all geared towards strength gain and health.


Basics:
Creatine Mono
Beta-Alanine
Glutamine
BCAA's- 4:1:1 or better
Whey
Vitamin C
Fish Oil
ALCAR


I think at that point I am adding a lot more then I need....because a good whey is sometimes all i think is necessary when it comes to basics. What I am thinking about doing is the following:

Glutamine: 10-20 grams a day
Doses: Morning, Pre-Lift, Post Lift or Morn, afternoon, pre-bed

Beta Alanine:
6 grams split up into 3 doses. Same as Above

Creatine Mono: I dont think Loading is necessary
5 grams pre-lift

BCAA's:
6-18 grams a day

Whey:
25 grams in the morning, 50 grams post-lift

Vitamin C:
2 grams post lift
2 grams pre-bed

Fish oil:
3-12 grams a day...depending on diet

ALCAR:
2-6 grams a day

Now I appeal to those far more experienced....what's superfluous? What is lacking? Is it all superfluous granted my diet is on point(which it is....except i need to up my fruits and veggie servings).

Also i would like to start looking into Pyruvate, Ribose, and HCA. Maybe add in taurine.

As far as pre-workout goes...I am thinking on adding some of the above to Maniac along with some 1,3 dimeth. Higher Power's Build XS looks good. 2 scoops maniac + 1 scoop Build XS with some 1,3 dimeth. Since i lift 3-4x a week it should last 7 weeks.


Suggestions? Critiques?

For an update on diet and what will probably continue for a bit...my diet is very high fat, very high protein, carbs are coming from fruits and veggies and residual carbs from cheese and diary. Oatmeal is the only carb i usually eat during the week.

1 day carb re-feed with lots of complex and simple carbs. Some week this day is very clean...others its very dirty.

Caloric intake is between 2100-2600 with cyclic changes in fat intake and protein. Protein goes up and fat goes down. Protein shouldnt drop below 210 and goes as high as 280's....300's are rare. Fat cycles between 170-60. Usually floats in the 80-120 range.


Again...I may need to go bare bones down to just whey and a pre-workout. If i get approved for a research project then Ill have a little more cash...if not then I'm in trouble lol. I'll then apply as a graduate assistant which is a glorified term for b*tch secretary lol. I wish I had the money to become NSCA certified so I can work in the gym as a fitness supervisor...but alas i dont have the coin for that cerification.

 

[John Smeton]

OK...so I would like to appeal to greater minds at this point and help off me some suggestions on basic supplementation for my upcoming Swole Stack and for life in general.

At the moment I am in quite the financial bind so I really dont want to waste money and keep my basics bare bone but all geared towards strength gain and health.


Basics:
Creatine Mono
Beta-Alanine
Glutamine
BCAA's- 4:1:1 or better
Whey
Vitamin C
Fish Oil
ALCAR


I think at that point I am adding a lot more then I need....because a good whey is sometimes all i think is necessary when it comes to basics. What I am thinking about doing is the following:

Glutamine: 10-20 grams a day
Doses: Morning, Pre-Lift, Post Lift or Morn, afternoon, pre-bed

Beta Alanine:
6 grams split up into 3 doses. Same as Above

Creatine Mono: I dont think Loading is necessary
5 grams pre-lift

BCAA's:
6-18 grams a day

Whey:
25 grams in the morning, 50 grams post-lift

Vitamin C:
2 grams post lift
2 grams pre-bed

Fish oil:
3-12 grams a day...depending on diet

ALCAR:
2-6 grams a day


Suggestions? Critiques?.

Take it from me on natural supplements I used to spend a lot of my checks from 21-25 on supplements. Ive tried just about everything. Remember just my opinion

a quality fish oil is important; however on a budget you can add fish, salmon especially has many omega's threes, and you can ccyle fish oil like one month do one-two grams a day another month four grams per day

Alcar-took this for two years great supplement, although an exotic one, not necessary if you need to save extra cash in my opinion

Vit C, its so cheap and has been proven to reduce coritsol and even help with joints its a no brainier

Whey Yep

BCAA's -yes they are good and really help however if tight whole foods and whey can take the place. I hope AI Sports comes out with a new BCAA

Glutamine -if on a tight budget only when under extreme stress. even with all my cardio and such in this contest prep somedays I dont take it and sometimes I take 30 grams-usually on low calorie days it seems to help hunger

creatine-yes one of the best bodybuilding supplements bar none

beta alanine-very useful and has studies to back it , if on a budget maybe cycle it like 2 months on, 2 off etc

 

[GoHardOrGoHme]

Take it from me on natural supplements I used to spend a lot of my checks from 21-25 on supplements. Ive tried just about everything. Remember just my opinion

a quality fish oil is important; however on a budget you can add fish, salmon especially has many omega's threes, and you can ccyle fish oil like one month do one-two grams a day another month four grams per day

Alcar-took this for two years great supplement, although an exotic one, not necessary if you need to save extra cash in my opinion

Vit C, its so cheap and has been proven to reduce coritsol and even help with joints its a no brainier

Whey Yep

BCAA's -yes they are good and really help however if tight whole foods and whey can take the place. I hope AI Sports comes out with a new BCAA

Glutamine -if on a tight budget only when under extreme stress. even with all my cardio and such in this contest prep somedays I dont take it and sometimes I take 30 grams-usually on low calorie days it seems to help hunger

creatine-yes one of the best bodybuilding supplements bar none

beta alanine-very useful and has studies to back it , if on a budget maybe cycle it like 2 months on, 2 off etc

Looks like I can consolidate the list down to beta, creatine, Whey, and vitamin C. I still got some RecoverPro that I use only when i really need that extra recovery.

Fish Oil I have a ton of...and ALCAR i have a good amt of so I should have enough for a bit.

I can add the beta and creatine mono to my pre-workout and post workout doses and keep the amount low since maintenance the body doesnt rely need more then 3-5 grams.

Anything else?