On Swole: The Log

EasyEJL said:
My sleep still sucks frequently, but a lot is due to too much travel (like the last 3 weeks)
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Yeah was going to take my motorcycle out & I've been up since 2am >_<!
nope drank some lemon recover pro had a chicken sandwich popped my pm dose of stoked and Testpro (which I highly recommend with meals) and I'm going to hit the shower and call it a night...
 
John Smeton said:
recoverpro is Godsend for recovery Bcaa's are so crucial to serious bodybuilders

keep up the good work Aaron !
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Thx John, and as noted I like the two caps of glycobol right before my meal. Nice fullness. Had better luck with it this way than 20 minutes prior :)
 
AaronJP1 said:
Yeah was going to take my motorcycle out & I've been up since 2am >_<!
nope drank some lemon recover pro had a chicken sandwich popped my pm dose of stoked and Testpro (which I highly recommend with meals) and I'm going to hit the shower and call it a night...
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Chicken Sandwich with some recoverpro sounds bomb as hell :D
 
Bulkypinoy61 said:
Chicken Sandwich with some recoverpro sounds bomb as hell :D
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Really I'd love some pepperoni pizza & an ice cold Corona :D
 
AaronJP1 said:
Thx John, and as noted I like the two caps of glycobol right before my meal. Nice fullness. Had better luck with it this way than 20 minutes prior :)
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okay cool. Ive taken r-ala before meals for well over seven years and I used to take it right before meals. This is how I take my glyocbol- right after I leave the gym I pop two- drive home-which is a 10 minute drive and immediately take in recoverpro -2 scoops and scoop of whey(20-25 grams protein) along with my desired amount of simple carbohydrates

8remember whey protein takes 15 minutes to get into the bloodstream- bcaa's take 4 minutes because they are pre digested-partially broken down from what I understand
 
You're very smart John. Diet was good today. Got in lots of protein. Two shakes, couple helping of chicken and brown rice, whole wheat bread, 2 bananas and whole wheat pasta and some protein cookies. Muscles were nice and full.

Hit shoulders and TRIs today.
Noticed I had good energy for the gym despite working 8 hours today. Also had more aggression in the gym and a get it done attitude to just push through when I got tired on the last reps/sets. This session did go better than last week:

Shoulders:
Hammer Strength Shoulder Press
45lbs each arm warm up. 1 set of 12 reps
90lbs each arm 1 set of 2 reps
80lbs each arm 1 set of 6 reps
70lbs each arm 1 set of 8 reps
55lbs each arm 1 set of 12 reps
45lbs each arm 1 set of 12 reps

Dumbbell Press
50lbs 1 set of 4
40lbs 1 set of 8
35lbs 1 set of 9, failed on 10th rep.
30lbs 1 set of 10

Barbell Shoulder Press
80lbs x 10 reps 2 sets
80lbs x 7 reps 1 set
80lbs x 6 reps 1 set

TRIs:
TRI PressDown w/back on pad.
50lbs x 12 reps 1 set warm up.
80lbs x 2 reps 1 set
70ls x 6 reps 1 set
60lbs x 8 reps 1 set
50lbs x 10 reps 1 set

TRI KickBacks
20lbs x 10 reps 1 set
15lbs x 12 reps 1 set
10lbs x 20 reps 1 set

Dips
BW X 10 reps, 3 sets

Pleased with it. Only thing i would like to pick up the pace on is getting cardio done. :( It's time consuming and boring. We will see if I can exceed what I did this time, next time. Sunday is a scheduled off day see ya for the next work out.
 
AaronJP1 said:
Legs a bit sore today, which is good.
Brought recover pro into the picture here last few days, so we will see if that helps with recovery.
.
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RecoverPro is a lifesaver (especially on leg days).
If I get to the gym and realize it's not in my bag I usually prefer to run home and throw one together than push through the workout that day and suffer the DOMS the next day! =p
 
Kurjak said:
RecoverPro is a lifesaver (especially on leg days).
If I get to the gym and realize it's not in my bag I usually prefer to run home and throw one together than push through the workout that day and suffer the DOMS the next day! =p
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DOMs on legs are ill. Think I did legs on Wednesday and was sore for damn near 3 days... Bit stiff but feel back to normal today.
 
I'm like this stack. I've been noticing a leaner look mostly in the mid section and there usually seems to be no bloat. Had 2 glycobol pre work out and ate chicken wrap with brown rice and broccoli. Went into the gym 1 1/2 later for chest and BIs and this is what happened:

DB Press
45lbs w/u
80lbs 3 reps 2 sets
70lbs 8 reps 1 set
70lbs 6 reps 1 set
65lbs 6 reps 1 set
40lbs 20 reps 1 set
40lbs 15 reps 1 set

Didn't see and increase in too much weight, I do think volume was slightly elevated and the on the 80lbs I didn't have a spot this time around.

Flat Dumbbell Flys
32.5lbs 8 reps x2
25lbs 10 reps x2
-Here if I can recall I had better volume at higher weights than last week...

Hammer Strength Chest Press
90lbs
10 reps x 1
8 reps x 2

EZ Curl
100lbs 2 reps x 1
95lbs 4 reps x 2
85lbs 5 reps x 1
-Definitely up from last week.

BI Hammer Strength Curl
80lbs 10 reps 1 set
90lbs 6 reps 1 set
45lbs 20 reps 3 sets
-I through in numerous Dumbbell curls during breaks and before and after using 45lbs (2 reps) all the way down to burning out with 15lbs. Had a nice pump.

I've been throughing in the hammer strength machines to change it up a bit cause I haven't used em too much before the log and I'm liking em.
 
What are these protein cookies you speak of?

We had some for a while, but we discontinued them. They were SOOOO good.
 
stxnas said:
What are these protein cookies you speak of?

We had some for a while, but we discontinued them. They were SOOOO good.
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I buy 1 or 2 from the smoothies shop... Forget the macros but they are tasty. They are all natural, unlike the big company ones sold at GNC.
 
Thought I'd give a quick update on my weight and some things...

Stepped on the scale this morning and I am at 183.6 pounds. Not a huge difference and we know weight fluctuates but I seem to feel less bloated holding less water and a dryer feel. When I was 186lbs back in August after running some AMS products I was holding onto a lot of water weight and clothes felt snug now clothes feel a tad bit looser but I'm still up in weight! Nice. Cardio is my biggest area of opportunity and diet has been decent about 85% of the time & if I could nail the cardio aspect results would probably be more insane.

To also note I'm still dosing glycobol with my meals and I'm also not always using the 2/2 method sometimes I'm using the 1/1/1/1.

Fullness is not 100% 24/7 prominent all the time but it does happen and remember these are OTC supplements not harse illegal chemicals.

I'm satisfied.
 
Log is looking great! Subbed. Keep it up!
 
That's a pretty solid update. Thanks for the thoughts thus far.

It's always nice to feel clothes fitting a little looser despite gaining weight.
 
Loving the leaness I'm the mid section. Not ripped by any means but I can tell a difference.
Also I don't know if it's my dedication to training or eating better but work outs have been going better and I've been moving a bit more weight around sporadically. Is the swole stack really this good? Is it helping that much... Guess I can bet my $100 on it that it's a good possibility.
Legs curls and Ext. Increased again.
Mixed in some shoulder work because that's an area of opportunity for me....

Leg Curl
155lbs 6 reps
145lbs 6 reps
140lbs 5 reps
135lbs 6 reps
80lbs 20 reps
90lbs 10 reps

Leg Ext
190lbs 6 reps
185lbs 8 reps
180lbs 10 reps
170lbs 8 reps

Leg Press
6 plates 12 reps
8 plates 10 reps
10 plates 6 reps

Calf Raise
225lbs 1 set 10 standing
90lbs 1 set 10 sitting
100lbs 1 set 10 sitting
115lbs 1 set 10 sitting
135lbs 1 set 8 sitting
-Could've hit more on these I felt like it, but I was "unorganized" so to speak on these.

DB Shoulder Press
50lbs 7 reps 1 set failed on 8th
45lbs 6 reps 1 set
40lbs 8 reps 1 set

Shoulders Hammer Strength
80lbs 4 reps 1 set
45lbs 12 reps 1 set
 
AaronJP1 said:
Loving the leaness I'm the mid section. Not ripped by any means but I can tell a difference.
Also I don't know if it's my dedication to training or eating better but work outs have been going better and I've been moving a bit more weight around sporadically. Is the swole stack really this good? Is it helping that much... Guess I can bet my $100 on it that it's a good possibility.
Legs curls and Ext. Increased again.
Mixed in some shoulder work because that's an area of opportunity for me....

Leg Curl
155lbs 6 reps
145lbs 6 reps
140lbs 5 reps
135lbs 6 reps
80lbs 20 reps
90lbs 10 reps

Leg Ext
190lbs 6 reps
185lbs 8 reps
180lbs 10 reps
170lbs 8 reps

Leg Press
6 plates 12 reps
8 plates 10 reps
10 plates 6 reps

Calf Raise
225lbs 1 set 10 standing
90lbs 1 set 10 sitting
100lbs 1 set 10 sitting
115lbs 1 set 10 sitting
135lbs 1 set 8 sitting
-Could've hit more on these I felt like it, but I was "unorganized" so to speak on these.

DB Shoulder Press
50lbs 7 reps 1 set failed on 8th
45lbs 6 reps 1 set
40lbs 8 reps 1 set

Shoulders Hammer Strength
80lbs 4 reps 1 set
45lbs 12 reps 1 set
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Solid lift. Hit each part of the leg but I do have a question out of curiousity...

Any reason why you hit leg press after curl and extensions?
 
Think it's a way I have always done it. Should it be switched up?
Usually when I get to the gym it's like 5 people standing around 1 leg press machine we have waiting to use it, and the routine I'm following has it listed that way....
 
Ok what happened to squats and stiff legs?

The reason I ask is depending on what your goals are doing heavy curls and extension first my take away from your main lifts. For example, I lift for strength, so the first thing I do on leg day is Squats. All the other stuff I do after as accessory movements to build my squat.

Now if your going for shape, physique, growth, etc then it would make a little more sense. Either way Ive always been a fan of getting the big stuff out of the way first.

That routine looks more like a bodybuilding routine.Very basic. Is that what your going for? More of a bodybuilding type look?
 
Exactly, never been too heavily concerned on how much weight I actually move. Yeah I do like strength gains and I've been seeing a few, but my main focus is getting good form, with proper contractions and to feel the burn.

That routine I follow is an outline. Not always set in stone 100 depending on how I feel. Left out stiff leg deads this whole log.
I'm working more on shaping my body right now.
To be honest I don't know why they list it like that, just the way I've been following it cause I thought it had a purpose the way it was written....
 
Got ya. Never leave out squats. If i could give you one suggestion, master the squat and all its variations. Since your main goal is physique, you can keep the weight lighter and prevent injury by slowly building up. Squat is a lifters best friend.

and empty your mailbox haha.
 
GoHardOrGoHme said:
Got ya. Never leave out squats. If i could give you one suggestion, master the squat and all its variations. Since your main goal is physique, you can keep the weight lighter and prevent injury by slowly building up. Squat is a lifters best friend.

and empty your mailbox haha.
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Form isn't the greatest on squats and it's kinda like why have 1 45lbs on either side of the bar trying to master form with every one watching me, but guess I gotta start somewhere. I'm take ya advice I'm test the waters with it no matter how light I have to go.
Mailbox should be cleaner now :)
 
Your being very intelligent and wise in ditching the ego and going light to master form. There is no shame is getting the form right and then SLOWLY adding weight. Keep the plates and make progress. You just started lifting so there is no rush.

Back Squat
Front Squat
Zercher Squat
Box Squat

Squat..squat..squat lol I think I have made my point.
 
GoHardOrGoHme said:
Your being very intelligent and wise in ditching the ego and going light to master form. There is no shame is getting the form right and then SLOWLY adding weight. Keep the plates and make progress. You just started lifting so there is no rush.

Back Squat
Front Squat
Zercher Squat
Box Squat

Squat..squat..squat lol I think I have made my point.
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Thank u man very intelligent. Reps are due... When I tried it said I must spread some reputation around, so as soon as I'm off spread I got cha. :)
 
Tried to rep you as well...gotta spread them around first...I'll go off and be generous and get back to you haha.
 
GoHardOrGoHme said:
Tried to rep you as well...gotta spread them around first...I'll go off and be generous and get back to you haha.
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Same here. Made another AI friend.
 
agreed with mastering form. Keep up the good work Aaron.

I like hacks, leg press, and smith; although ive done them all over the past ten years. I'm tall so squats make me lean forward a bit
 
I hit AJ with some greenz for you, Andres :D

Great conversation guys. I'm always learning something new.
 
I've been doing 1 leg hack squats, damn are those brutal. Trying to keep to unilateral movements as much as possible
 
stxnas said:
I hit AJ with some greenz for you, Andres :D

Great conversation guys. I'm always learning something new.
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Thanks for having my back buddy!
 
So quick update. Have two more work outs to get to before the week ends, but my schedule is hectic. Not done with work until 930pm today and I have a 730 am meeting tomorrow and even though I supposed to start at 12 I will actually be starting at 10am to 930pm. Saturday is another late night as well. Sunday and Monday, I may be out of two those town days or at least returning home on Monday; so if I'm not around for a few days dont fret just have a killer busy work packed weekend schedule.

My schedule is the 4th column down. So I'll see what I can do to get in there and make things happen with what time I do have an what sleep I get.
 
If it makes you feel any better, I'm pulling a 16 hour day tomorrow or next Sunday. I'll get home a little before midnight and then will have to clock back in at 07:00 the next morning. I hate when that happens, but OT is so hard to turn down :lol:
 
stxnas said:
If it makes you feel any better, I'm pulling a 16 hour day tomorrow or next Sunday. I'll get home a little before midnight and then will have to clock back in at 07:00 the next morning. I hate when that happens, but OT is so hard to turn down :lol:
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It's crazy. It's why I need the iPhone to keep up lol
 
stxnas said:
If it makes you feel any better, I'm pulling a 16 hour day tomorrow or next Sunday. I'll get home a little before midnight and then will have to clock back in at 07:00 the next morning. I hate when that happens, but OT is so hard to turn down :lol:
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DAMMMM!!

that sounds brutal
 
Wanted to get in the gym and do something. Hit shoulders and TRIs even though today was supposed to be an off day, but for me shoulders are a big opportunity area.

Had under 2000 calories today, no energy. I should be back on track this week though. Being out of town took it's toll on me lol. Work out wasn't that great, but I didn't expect
it to be with the circumstances.

Dumbbell Front & Side Raise

15 lbs 1 set 10
17.5lbs 3 sets of 6

Lateral Side Raise Machine

80lbs 1 set of 10
90lbs 1 set of 8
95lbs 1 set of 6

Dips

3 sets of 10

Triceps Press Down w/back against pad.

50lbs 1 set of 10
60lbs 1 set of 8
70lbs 1 set of 4

As far as product notes, I've been noticing a bit of hardness in the muscles as well.
 
John Smeton said:
Low calories cause low energy !

good to hear about hardness in the muscles
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I was making some decent strength gains. Hope they continue. Yeah I was out of town so it like 2-3 meals today and not the best choices either.
 
AaronJP1 said:
I was making some decent strength gains. Hope they continue. Yeah I was out of town so it like 2-3 meals today and not the best choices either.
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skipping just one meal can cause a slowdown-Its a full time job -bodybuilding , esp when your training hard and heavy you must eat every 2.5-3 hours and eat well except if your losing fast like for a show
 
AaronJP1 said:
I was making some decent strength gains. Hope they continue. Yeah I was out of town so it like 2-3 meals today and not the best choices either.
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Thx Buddy you're a wealth of knowledge.
I know you put in hard work: lean and you beast mode the heavy weights. You are setting the pace for others out here man!
 
AaronJP1 said:
Thx Buddy you're a wealth of knowledge.
I know you put in hard work: lean and you beast mode the heavy weights. You are setting the pace for others out here man!
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lol @ you quoting yourself. hey are you talking to yourself? lololol I have to talk to myself and say nice things when i get diown sometimes..hehe
 
John Smeton said:
lol @ you quoting yourself. hey are you talking to yourself? lololol I have to talk to myself and say nice things when i get diown sometimes..hehe
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lmao! Just realized that too!!
Oh boy! See I was out of it.

Holy! Smokes that's funny! I'm not even going to edit that it's epic!
 
Going to second what John says about the diet and energy. Bodybuilding or powerlifting bad diet days will translate to bad gains sometimes almost immediately, but most times 1 bad day may not show. The minute you have 2,3, or 4 consecutive bad days in the kitchen the gym will suffer heavily.

Good part of that is with good diet training boucnes back quickly(for me anyway). Like recently I had to bump up my calories b/c my current caloric intake wasnt sufficient(probably due to stress). By the 3rd day I was back to feeling like a beast.

Worst case scenario on days when you see you going to be low...carry around some oats and whey in milk. Or maybe have an emergency weight gainer you can use on days your gonna be low (something preferably not loaded with 100g of dextrose but has a quality blend).
 
Hey folks, sorry about the lack of updates.... Had and action packed out of town weekend and not the best diet at all. Tweaked my back a bit too :( and felt like I was getting the flu. Just been feeling kinda off part of that could be due to a combination of things and 6 day work weeks and not falling asleep until 230 am is all bad.
Tried to hit my chest & bi work out on Monday and got the 85lbs dumbbells up about 5 times with a spot putzed around a bit then went home because I wasn't feeling it.
Made it in today and had a pretty solid session:

DumbBell Flat Press
50lbs warm up 1 set of 10
70lbs 1 set of 8
75lbs 2 sets of 6
80lbs 2 sets of 4

Flat DB Flys
3 sets of 8 @ 30lbs

DumbBell Incline Press
Have not done any incline work in a bit last I tried was weeks ago and I think I hit 75lbs with a spot. Today I kept it easy and did:
3 sets of 8 @ 50lbs

DumbBell Curls
45lbs 3 sets of 4
35lbs 2 sets of 6
30lbs 2 sets of 6
15lbs 2 sets of 30 while alternating arm held weight in place and other arm lifted in sets of 15, 10, & 5 reps.

Hammer Curls
45lbs 1 set of 4
30lbs 3 sets of 8

Swole Stack notes: acne is popping up and is more pronounced, temper is a tad bit short but that could be because of life in general & I have a harder more fuller & tad bit dryer look.

Sorry for the lack of updates & thank every1 for following along, good to have amazing supporters.
 
Deja vu haha. Solid workout buddy.
 
GoHardOrGoHme said:
Deja vu haha. Solid workout buddy.
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Thx. Got a few days left then it's over.
My routine is getting stale.
Looking to change it up and lower carbs in the future and shock my self so I can see some better results.
Been staying stagnant for a bit. Made some strength gains in this log but this is almost over soon so I'm start looking for new ideas.
 
Maybe I can help you out. WHat kind of routine you wanna design?
 
GoHardOrGoHme said:
Maybe I can help you out. WHat kind of routine you wanna design?
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Size & Strength...
I need to lose body fat too, so that may negate both size and strength...

So guess I need to look as more of maintaining while losing fat.
I need to lose 5% body fat :) but I don't want to look skinny when I'm done either: makes sense?
 
AaronJP1 said:
Hey folks, sorry about the lack of updates.... Had and action packed out of town weekend and not the best diet at all. Tweaked my back a bit too :( and felt like I was getting the flu. Just been feeling kinda off part of that could be due to a combination of things and 6 day work weeks and not falling asleep until 230 am is all bad.
Tried to hit my chest & bi work out on Monday and got the 85lbs dumbbells up about 5 times with a spot putzed around a bit then went home because I wasn't feeling it.
Made it in today and had a pretty solid session:

DumbBell Flat Press
50lbs warm up 1 set of 10
70lbs 1 set of 8
75lbs 2 sets of 6
80lbs 2 sets of 4

Flat DB Flys
3 sets of 8 @ 30lbs

DumbBell Incline Press
Have not done any incline work in a bit last I tried was weeks ago and I think I hit 75lbs with a spot. Today I kept it easy and did:
3 sets of 8 @ 50lbs

DumbBell Curls
45lbs 3 sets of 4
35lbs 2 sets of 6
30lbs 2 sets of 6
15lbs 2 sets of 30 while alternating arm held weight in place and other arm lifted in sets of 15, 10, & 5 reps.

Hammer Curls
45lbs 1 set of 4
30lbs 3 sets of 8

Swole Stack notes: acne is popping up and is more pronounced, temper is a tad bit short but that could be because of life in general & I have a harder more fuller & tad bit dryer look.

Sorry for the lack of updates & thank every1 for following along, good to have amazing supporters.
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I have a slight flu right now and it sucks balls cuz I have midterms this whole week, plus work on the weekend, but anyways this has been a very good and interesting log man.


For the acne try buying one of those face washes. I always get one to remove the acne whenever I use the swole stack
 
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