SWOLE Kreate

[B]SWOLE KREATE SUPPLEMENT LOG[/B]
Started: 1/15/15

Let me start by saying thanks to Swole for the opportunity to test out your supplement. The package arrived yesterday as I was leaving for the gym so I decided to get started immediately. I received a 90 capsule bottle which is enough for a full month cycle.

[img]http://i.imgur.com/nOSvK8h.jpg[/img]

All of the creatine that I have used in the past has been in powder form so this will be a new experience for me. My goal for this year is to put on 20 lbs of muscle. Here are my current measurements.


Height: 6'
Weight: 163 lbs
Chest: 40"
Shoulders: 49.5"
Forearms: 13.2"
Biceps: 14.2"
Calves: 14"
Thighs: 22"
Waist: 32.5"
Hips: 34"
Neck: 15"
Body Fat: 13.7%

[img]http://i.imgur.com/OrABB8o.png[/img]
[img]http://i.imgur.com/sWZssuK.png[/img]
[img]http://i.imgur.com/TBgJPnE.png[/img]
[img]http://i.imgur.com/H28BCkB.png[/img]

Supper pumped about this formula. It looks very promising.

[B]INITIAL IMPRESSIONS[/B]

-Easy to swallow pills.
-No smell or aftertaste.
-It will be a while before I can comment on water retention.
-Also impressed with the label. I really hate when the product labels look cheap or are illegible.

[B]DAY ONE WORKOUT[/B]
[B]SHOULDERS[/B]

Smith Machine Overhead Shoulder Press: 4 Sets (135x10, 155x10, 175x10, 175x6)
Side Lateral Raise: 4 Sets (20x10, 25x10, 30x10, 20x10)
Standing Front Barbell Raise Over Head: 3 Sets (40x10, 40x10, 40x10)
Seated Bent-Over Rear Delt Raise: 4 Sets (15x10, 20x10, 20x10, 25x10)
Cable Rope Rear-Delt Rows: 4 Sets (50x12, 60x10, 60x10, 60x12)
Standing Low-Pulley Delt Raise: 7 Sets (20x10, 20x10, 20x10, 20x10, 20x10, 20x10, 20x10)
Smith Machine Shrug: 5 Sets (135x12, 185x12, 185x12, 185x12, 135x30)

No noticeable differences yet. Looking forward to Friday's workout. Probably going to do some arms.

Here is a list of the supplements that I am currently using.

Arnold's Iron Whey Protein
Men's One a Day Vitamins (Just finished my Animal Pak and am waiting on my MP Armor V to arrive)
SES Prime Fuel (Intra Workout)
NO Xplode, Game Day, Rage XL, PreShock (PWO)
BCAA Stack Universal (havent really used this much since i started Prime Fuel)


I think that is pretty much all the supps im using.

[B]GOALS FOR 2015[/B]
My major goal for 2015 is to gain 20 lbs of lean muscle. I'm currently 163 lbs so I want to be around 180-185lbs. I've been a hard gainer (and skinny) all of my life. Last year, at 34, I finally decided to make a change. I had never been in a gym before last march. I have missed out on so much waiting this long. I enjoy working out so much. It is tough though because I have a full time job, go to school full time and have a wife, 3 kids and one on the way. I still manage to sneak into the gym 5 days a week to knock out an hour or 2. I gained 10 lbs last year, but I also cut fat that I didn't know that I had lol. I believe that 20 lbs is a realistic goal and it is going to take a lot of hard work and dedication but I can do it. I also believe that Swole Kreate can help me achieve my goal.

[B]WORKOUTS[/B]
I try to keep a set schedule for my workouts, but sometimes I change it up if a specific muscle needs more rest. I started the product last thursday and was able to get two good workouts in before the end of my week. Thursday was Shoulders and Friday I hit Arms. My normal rest days are Saturday and Sunday. I took my Kreate first thing in the morning on those two days. Today the plan is to hit chest. I'm always excited to hit the gym after two days off!
[img]http://i.imgur.com/xQOzQ1Z.jpg[/img]
After 4 days of Kreate I am starting to feel the usual bulge in my muscles from creatine. I can't wait to see where a full month of this will get me.

[B]FRIDAY----ARMS[/B]

TRICEP PUSHDOWN VBAR 5 sets: 100x12, 110x15, 120x15, 165x15, 195x15 (I only weight 163 so think that possible the extra pully on this machine may be giving false info lol)
TRICEPS OVERHEAD EXT ROPE 3 Sets: 70x15, 80x15, 90x15 (same machine)
CLOSE GRIP BARBELL BENCH 5 sets: 95x12, 95x12, 115x12, 135x12, 135x12, 135x12)
LYING TRICEP PRESS 7sets: 50x12, 70x12, 70x12, 80x12, 90x6, 80x6, 50x12 (I had a spotter)
BARBELL CURL 4 sets: 50x12, 60x12, 70x12, 80x12
DUMBBELL ALT BICEP CURL 3 Sets: 25x12, 30x12, 35x12
SPIDER CURL 3 Sets: 40x12, 40x12, 40x12
ONE ARM PREACHER CURL 3 Sets: 20x12, 20x12, 25x12
REVERSE BARBELL CURL 3 Sets: 40x12, 40x12, 40x12

Great workout. I measured in at a full inch on my bicep pump!

Stay at it man... keep slamming the water as well, swole them muscle fibers and get strong while lookin good...

Booya! Killing it so far man! Keep it up! Will be keeping a lookout to see the amazing gains you make!

[IMG]http://i.imgur.com/R3C51Q9.jpg[/IMG]

Leg day crushed! Really starting to feel swole! More info on my workouts and diet to come.

[B]DAY 8 - ARMS - 1/23[/B]

Weighed in 2.5 lbs heavier today, which is awesome! I have extreme difficulty gaining weight. I have already noticed a decrease in recovery time and a slight swell to my muscles. If anyone has any suggestions or questions please feel free to respond. Today's workout was killer.

[B]Barbell Curl / Lying Tricep Press:[/B] 30x15/30x21, 50x10/50x10, 60x10/60x10, 70x8/70x10, 80x8/80x8, 90x8/90x8
[B]Incline Dumbbell Curl / Tricep Pushdown:[/B] 20x10/30x40, 25x10/40x40, 30x10/50x40, 35x10/60x40, 40x10/70x40
[B]Bench Dips / Machine Preacher Curls:[/B] 20/45x30, 20/45x30, 20/70x30, 20/80x30, 20/90x30

[B]Seated Calf Raise:[/B] 90x15, 115x15, 115x15
[B]Standing Calf Raise:[/B] 180x20, 270x15, 360x15
[B]Calf Press:[/B] 400x15, 400x15, 400x15

Amazingly enough I had no soreness after that arm day. [B]Day Eleven[/B] and I can feel the creatine swell more every day. Started today with oatmeal, a banana and a protein shake. For lunch I had a huge portion of lasagna and then a protein shake before I got to the gym. Took my Kreate at the gym before my workout and mixed up my pwo and waited for it to kick in while stretching and warming up. Had a couple of buddies working out with me today, although they only did half the workout. Weighed in at 165.5 before the workout.

Monday: Chest and Back (Supersets)

Pullups / Bench Press: 5 sets - 10/ 135x12,5 sets - 10/ 135x12, 5 sets - 10/ 135x12, 5 sets - 10/ 135x12, 5 sets - 10/ 135x12
Incline Dumbbell Press / Seated Cable Row: 5 sets - 40x12/115x12, 45x12/115x12, 50x12/115x12, 60x12/130x12, 70x11/130x12
Pullups / Flat Bench Dumbbell Fly: 5 sets - 10/20x12, 10/25x12, 10/30x12, 10/35x12, 10/40x12
Bent-arm Dumbbell Pullover: 6 sets - 25x12, 40x12, 40x12, 40x12, 40x12, 40x12
Standing Chest Squeeze: 4 sets - 10 lbsx12, 10x12, 10x12, 10x12

[B]LEG DAY WAS YESTERDAY: DAY 12[/B]

I knew it was going to be a tough leg day so i went to a restaurant and ordered chicken fettuccine. After a protein shake i hit the gym around 4pm. Took my Kreate and my pwo and started stretching. About halfway through the first superset series I had to go outside and get some air lol. My weight was still the same at 165.5. Today I'm taking a rest day, really feeling the DOMS from chest/back day.

LEG DAY
Barbell Squats / Leg Press: 5 sets - 95 lb warmup set | 135x12/270x12, 135x12/360x12, 185x12/360x12, 185x12/360x12, 185x12/360x12
Stiff-Leg Barbell Deadlift / Seated Leg Curls: 5 sets - 135x12/133x12, 135x12/133x12, 135x12/167x12, 135x12/167x12, 135x12/167x12
Weighted Lunges / Standing Calf Raises: 5 Sets - 50x12/270x12, 50x12/270x12, 50x12/270x12, 50x12/270x12, 50x12/270x12
Decline Crunches: 5 sets of 10

Pretty sure I need to call in sick tomorrow or else get around like this guy.

[img]http://i.imgur.com/wNgjgiW.gif[/img]

^ LOL

How I feel after leg day too. 5*12 squats and leg press must have had those legs burning

[QUOTE=jkh25;1335787791]^ LOL

How I feel after leg day too. 5*12 squats and leg press must have had those legs burning[/QUOTE] 4 days later and I'm still limping. On day 2 I tried to use an eliptical and I couldn't go fast enough to make it turn on lol.

I weighed in at 167 lbs yesterday!

Killed Chest and Back today. Same workout as last week. Was able to get my incline bench @ 70 up to all 12 reps with no spot. First time for me. I was a little disappointed that I hadn't put on any weight over the weekend. Here are a couple more pics from last week. If you guys have any questions or suggestions let me know.

[img]http://i.imgur.com/kvvL1TJ.jpg?1[/img] [img]http://i.imgur.com/GfA2Vyc.jpg[/img]

Great arm workout yesterday. Today is a rest day =-(. Still havent seen any increase in weight, but I haven't been drinking as much as a should. Going to double up on that starting today.

Spider curls: 30x12, 50x12, 60x12, 70x12, 70x12
Reverse Ez-Barbell Curls: 40x12, 50x12, 56x12, 60x10, 60x10
Alternating Incline Dumbbell curls: (7 twists and 5 normal reps) 15x12, 20x12, 25x12, 30x12, 35x12
Preacher Curl Resistance machine / Dip Smith Machine: 90x15/180x12, 135x15/180x12, 180x15/270x12, 180x15/270, 180x15/360x12 (half reps)
Cable Tricep Press Down: 100x12, 120x12, 150x12, 165x12, 180x12 (This machine is super easy and they weight isnt accurate.
Bentover Tricep extensions: 15x12, 20x12, 30x12,
Standing Tricep Single Barbbell Press: 45x20 dropset 35x12
Bentover Cable Tricep Extentions: 20x12, 20x12, 20x12, 20x12, 20x12,

Definitely feeling the swell. All of my shirts feel like they shrunk.

Well, I think I strained my groin last week, because squats hurt today. So I only had about half a leg day. Then I did shoulders with some friends. Good news. I gained another pound. 168 lbs today. Planning to do chest or arms for a second time this week tomorrow. So far I am loving Kreate. I feel great!

Arm Day #2 for the week. Weighted in at 168 again today. Feeling good. Drinking alot of water. Here are some after photos.
[img]http://i.imgur.com/mpdLKIT.jpg[/img][img]http://i.imgur.com/PT4Qk0E.jpg[/img]
[img]http://i.imgur.com/xsJJDuo.jpg[/img][img]http://i.imgur.com/I3WBOX7.jpg[/img]

All biceps were superset: 5 Sets/10 reps

TWO-ARM DUMBBELL PREACHER CURL: 15, 20, 25, 30, 30 lbs

PREACHER CURL: 30, 40, 50, 60, 60 lbs

HAMMER CURLS: 15, 20, 25, 30, 30 lbs

DUMBBELL BICEP CURL: 15, 20, 25, 30, 30 lbs



CLOSE-GRIP BARBELL BENCH PRESS: 5 Sets of 5 Reps: 135, 155, 175, 155, 155 lbs
TRICEP DUMBBELL KICKBACK: 4 Sets of [B]40[/B]: 10
BENCH DIPS: 20, 30, 25, 20, 20
TRICEP DUMBBELL KICKBACK: 4 Sets of [B]40[/B]: 10

We are nearing the end of the log so if anyone has any questions now is the time to ask them.

Great leg day today! Wasnt able to do any barbell squats but still killed it. Weighed in at 167 today. Eating and drinking a lot. Looking forward to doing back tomorrow.

Leg extensions 80x12, 90x12, 100x12, 110x12, 120x12
Hack squats 50x12, 90x12, 110x12, 140x12, 180x12
Leg Press 270x12, 360x12, 360x12, 450x12, 540x12

Lying Leg Curls/Romanian Deadlifts: 40x50/90x12, 50x50/90x12, 55x50/90x12
Lunges: 3 sets: 40x12
Seated Calf Raises: 90x10, 135x10, 135x12
Standing Calf Raises: 180x10 pause 20 sec x10, 180x10 pause 20 sec x10, 270x10 pause 20 sec x10
Calf Press Machine: 100x12, 130x12, 150x12

[youtube]1g8EMqX1E0w[/youtube] [youtube]1g8EMqX1E0w[/youtube]

Having a great week. Starting a new nutrition plan today. Lot's more calories and carbs! Not sure how I'm going to eat all of this. Wednesday's workout listed below along with some videos from Tuesday's back day.

[B]CHEST DAY[/B]
LEVERAGE INCLINE CHEST PRESS 4 sets: 135x10, 180x10, 225x10, 270x10
DUMBBELL BENCH PRESS 4 sets: 40x10, 45x10, 50x10, 65x10
INCLINE DUMBBELL FLYES TWISTS: 15x10, 20x10, 25x10, 30x10 (amazing how much more it takes to do those twists)
CABLE CROSSOVER 4 sets: 40x12
STRAIGHT-ARM DUMBBELL PULLOVER 4 sets: 50x12

[B]BACK DAY[/B]

[youtube]ssWhnCI2px8[/youtube]
Terrible form. I should have gone lighter.

[youtube]yGqvueJIs8g[/youtube]

Well I took my last dose of Swole Kreate today. Im up to 169 lbs. Thats 6 lbs total. Definitely feel stronger and bigger. Unless anyone has any questions I'm going to close this log. Thanks for choosing me. I hope I did a good enough job.