Getting SWOLE with SWOLE SPORTS AND KREATE

[moon90]

SWOLE SPORTS KREATE



Thank you to Stephen at Swole Sports for sending me a bottle of their Kreate to try out, excited to be back on a creatine and see the changes it's gonna bring me! This log will run for 30 days. Enjoy!

[moon90]

Heavy Legs

Dynamic Warm Up

18 inch Box Squats (tap and go)
3 warm up sets x 5 each (135, 185, 225)
6 sets of 5 (275, 295, 315 x 3, 335)

Standing barbell calf raises superset with 45 sec plank
4 sets of 12 x 335

45 lbs plate pushes superset with RDLs
4 sets of 30 yards/10 x 225

45 degree decline sit-ups with a twist superset with lying superman
3 sets of 30/30

Notes
Not a huge fan of pills but the 3 Kreate pills I took went down fairly easily with my preworkout before I hit the gym. This wasn't a normal gym session for me, usually am in there a lot longer but I was on a time kick before work so I had to make sure I hit the major things. Felt good throughout though. Hitting the box squats touch and go to try and reactivate my glutes which has been a recent issue with my deep squats. Today and tomorrow I'm taking off to recover from the week and get ready to kill it on Monday with a heavy upper lift! Still taking the kreate on my off days in the morning like it says.

[moon90]

11/25/13: Max Effort Upper

Dynamic Warm Up

Pause Barbell Bench
2 warm up sets x 8 each (135, 185)
6 sets of 3 (245, 265, 275, 295, 295)

DB Military
4 sets of 6 (75, 80, 85, 90)

Wide-Grip Lat Pulldown/Standing Ring Scarecrows
3 sets of 12 (260, 260, 280)/12

DB Lateral Raises/Standing DB Shrugs
3 sets of 12 (35, 45, 45)/20 sec x 150s

DB Hammer Curls/Rolling DB Skull Crushers
3 sets of 8 each (65, 70, 75)/3 sets of 8 (65)

Decline Crunches/Decline Russian twists
3 sets of 30 with 45lbs plate/3 sets of 30 with 45lbs plate

Toes to bar
3 sets of 10

45 lbs plate pushes
3 sets of 35 yards

Notes
Awesome workout, felt really good! Wish I could've gone a little more on the pause bench but I got all the sets without help so I was happy with that. Ready to see the gains, still at 230 but not for long!

[moon90]

11/26/13: Dynamic Lower Body

Dynamic Warm Up

Power Clean
7 sets of 3 (135, 185, 225, 225, 225, 245, 245)

Seated Box Jumps
5 sets of 3 (36", 42", 45", 48", 49")

Seated Pike Jumps/Single Leg RDL Balance Touches
3 sets of 10/12

Front Foot Elevated DB Bulgarian Split Squats
3 sets of 6 each (40)

Barbell Stick Twists/Partner Hamstring Curls
3 sets of 20/12

45 Degree Back Extension/Seated Calf Raises/Hanging Windshield Wipers
3 sets of 30/15 (135)/16

Notes
Great workout today, energy and stamina levels were super high! Power clean numbers low cause I'm just getting back into doing them and my form needs tweaking. Happy with my box jumps cause I haven't hit 49" in well over 6 months. Feeling good!

[moon90]

11/27/13: Dynamic Upper Body

Dynamic Warm Up

Dynamic Bench with mini bands
10 sets of 3 (135, 185, 225, 225, 225, 225, 205, 205, 205, 205)

Wide-grip Pull-ups/Double Arm DB Rows
4 sets of 20/12 (70)

Stabilized barbell shrugs (mini bands + 20lbs on both sides/Seated DB Cleans
4 sets of 12 (225)/12 (35)

Seated Row/Roman Chair Leg Raises/Incline Push-ups
3 sets of 12 (150, 170, 200)/15/10

45 lbs ab series: Russian Twists/Toe touches/V-ups
3 sets of 40/30/20

Zottman Curls/Straight bar cable pushdowns
3 sets of 12 (40)/12 (110)

Mini band X raises/Overhead rope cable extension/barbell curl
3 sets of 20 seconds/12 (120)/28 (45)

Notes
Super stoked with my workout today! Felt awesome! Had an amazing pump too, people were mirin hahaha. But seriously, awesome workout - even better considering that I hit heavy max effort upper on Monday. Also had awesome energy throughout. Lovin this stuff! Gonna take tomorrow off and hit legs hard on friday, can't wait! Happy thanksgiving y'all!

[moon90]

11/29/13: Max Effort Upper

Dynamic Warm Up

18" Touch & go box squat
3 warm up sets x 6 each (135, 185, 225)
6 sets of 3 (275, 315, 335, 365, 335, 335)

Front Squat
3 sets of 8 (135, 185, 185)

Single leg power runner/Roman chair leg raise
4 sets of 6 (135, 180, 180, 205)/15

Sled pulls
4 sets of 40 yards (180, 225, 270, 295)

RDLs/Standing calf raise
4 sets of 12, 10, 8, 8 (225, 275, 315, 315)/15 (315)

Leg Press (Rest = putting plate on)
1 set of 20, 30, 50 (225, 315, 405)

Plank
5 min

Notes
Had good energy throughout and a killer workout, my legs are deaddddd. The leg press finisher was a terrible idea lol. Still around 230 so no significant gains yet.

[moon90]

12/2/13: Max Effort Upper

Dynamic Warm Up

Barbell Bench
3 warm up sets x 5 each (135, 185, 225)
1 rep max (245, 275, 295, 315, 335, 345, 355)
2 sets of 5 (285, 285)

DB Military
4 sets of 6 (80, 85, 85, 85)

Wide-Grip Lat Pulldown/Standing Ring Scarecrows
3 sets of 10 (280, 300, 300)/12

DB Lateral Raises/Standing DB Shrugs
3 sets of 10 (45, 50, 50)/25 sec x 150s

Barbell Curls/Rolling DB Skull Crushers
3 sets of 8, 8, 6 (115, 135, 155)/3 sets of 8, 8, 6 (65, 70, 75)

Decline Leg Raises/Explosive Push-ups
4 sets of 25 (15 normal + reverse crunch, 10 to the side)/20 (10 clap/10 behind back)

Notes
Amazing workout! Missed on 355 by fingertips but the last time I maxed last month I hit 335 so even 345 is solid progress. Feeling awesome, still at 230 but I feel like I look bigger!

[moon90]

12/3/13: Dynamic Lower Body

Dynamic Warm Up

Overhead Squats
2 sets of 10 (45)

Hang Clean
7 sets 5, 3, 3, 3, 1, 1, 5 (135, 185, 225, 245, 265, 275, 225)

Dynamic Low box squat
2 warmup sets of 5 (135, 185)
6 sets of 3 (225)

Top 1/4 squats
5 x 225
4 x 275
3 x 315
2 x 365
1 x 405
1 x 455
1 x 475

GHD/Box jumps with med ball
3 sets of 12/12

Box jumps/Overhead med ball throws with 18lbs ball
3 sets of 20/12

Stability ball reverse crunches/stability ball knees to chest
3 sets of 12/20

Notes
Solid workout! Haven't hang cleaned in a while so when I hit 275 I was pretty happy even though my form was kinda ehhh throughout. Feelin explosive!

[Chunkx]

Looking good bro! Srsly bro, I'm mad jealous of your avi. It looks sick. Which effect did you use?

[moon90]

Looking good bro! Srsly bro, I'm mad jealous of your avi. It looks sick. Which effect did you use?

Haha thanks bro! Used an app called snapseed, think it was called grunge.

[moon90]

12/4/13: Chest/Back

Dynamic Warm Up

Incline Bench/Wide-grip Pull-ups
6 sets 25, 15, 10, 5, 5, 5 (135, 185, 205, 225, 235, 245)/15

Close-grip Bench/Chin-ups
3 sets of 8, 6, 4 (185, 225, 245)/15

Incline Flys/Wide-grip cable rows
5 sets of 12 (45, 50, 55, 60, 60)/12 (120, 140, 150, 160, 160)

Dips with mini-band/Db pullovers
5 sets of 12/12 (90, 90, 100, 100, 100)

Notes
Another solid workout, surprised at my recovery just two days out from hitting heavy chest and back in my upper body lift on Monday. Gainssss!

[JayAche]

Solid workouts my man,

Sadly Swole seems to be neglecting their loggers as they did their Reps as well...

Keep pumping it out. Kreate was some good stuff, should see some solid gains on this stuff.

[Chunkx]

Damn bro. Lots of work. Do you do push/pull workouts all the time?

[Chunkx]

Solid workouts my man,

Sadly Swole seems to be neglecting their loggers as they did their Reps as well...

Keep pumping it out. Kreate was some good stuff, should see some solid gains on this stuff.

I noticed that about your Sig. I thought I was seeing things at first. Sorry, bro. Hey op, I don't follow for the company, i follow for the hard work. Mirin lifts. Keep it up!

[JayAche]

I noticed that about your Sig. I thought I was seeing things at first. Sorry, bro. Hey op, I don't follow for the company, i follow for the hard work. Mirin lifts. Keep it up!

Exactly, Im here for the ride, either way.

[djwolford]

Good work man. Will be following along on this one.

[eyeguy]

Hard working going in makes gains in the long run. I am using this product as well only about ten days in. Working well.

[moon90]

Solid workouts my man,

Sadly Swole seems to be neglecting their loggers as they did their Reps as well...

Keep pumping it out. Kreate was some good stuff, should see some solid gains on this stuff.

Ya idk haven't had much contact with swole but I'm still pumpin this out. Likin the gains so far, excited for the outcome of this.

[moon90]

I noticed that about your Sig. I thought I was seeing things at first. Sorry, bro. Hey op, I don't follow for the company, i follow for the hard work. Mirin lifts. Keep it up!

Appreciate it brotha! Means a lot! And ya, I do a lot of push/pull in my workouts. I don't really like breaking it up.

[moon90]

Hard working going in makes gains in the long run. I am using this product as well only about ten days in. Working well.

Thanks brotha! Ya I'm a lil over 2 weeks in and it's going good, no bloating which is nice lol. Keep it goin!

Good work man. Will be following along on this one.

Thanks bro!

[moon90]

12/5/13: Shoulders

Dynamic Warm Up

Seated Barbell Military/Arnold Press/Hammer Strength shoulder press
4 sets of 15, 12, 10, 8 (95, 115, 125, 125)/(35, 40, 40, 45)/(90, 100, 110, 130)

DB Full frontal raise/full lateral raise/cable face pulls
5 sets of 15 (20, 25, 25, 20, 20)/(15, 15, 10, 10, 10)/(120)

Weight crunch machine
3 sets of 30 (120)

Shrugs/Wide-grip upright rows
4 sets of 10 (455, 495, 495, 495)/15 (45)

Plank
5 min

Notes
Front delts and tris were a lil toasted from yesterday so the weights were crazy but got a killer pump so I'm happy!

[djwolford]

Those are some epic shrugs. What do you dead?

[LordMarcus6]

In for the ride as well brother. Mirin that avi

[moon90]

12/6/13: Legs

Dynamic Warm Up + 4 sets of dynamic 3 box jumps

Back Squat/Lateral ski jumps
6 sets 8, 8, 5, 5, 3, 3 (135, 225, 255, 275, 295, 315)/3 sets of 8

Hang clean form check/Standing box jumps
4 sets of 4 (135)/5 (40")

Stiff leg deadlift/Depth broad jump
4 sets of 12 (225)/3 sets of 4

Notes
Hit legs with one of the trainers at my work so we didn't do as much volume as I normally do but honestly didn't need to, I was feelin it! Could've gone up from 315 cause my form finally clicked and it was relatively easy but I'll leave that for next week.

[moon90]

Those are some epic shrugs. What do you dead?

Thanks bro, haven't dead lifted in about a month but last time I did I pulled 470 for 2, prob higher now.

[moon90]

In for the ride as well brother. Mirin that avi

Thank you brotha!

[Chunkx]

Updates?

[moon90]

12/9/13: Max Effort Upper

Dynamic Warm Up

Bench
6 sets of 8, 5, 5, 5, 3, 3 (225, 255, 275, 285, 295, 315)

Barbell rows/pull-ups
4 sets of 8, 8, 8, 6 (185, 185, 205, 235)/15

Front Raises/Lateral Raises/Seated DB cleans
3 sets of 10 (30)/10 (30)/10 (30)

Rolling DB Tricep extension/Barbell curls/Hanging leg raises
3 sets of 8 (45, 55, 60)/8 (95, 115, 135)/12

Clapping push-ups/Mini band dips/Russian twists
3 sets of failure (25, 20, 15)/failure (18, 15, 15)/40 (45 lbs)

Notes
Stressful weekend with a poor diet contributed to this ****ty workout, not stoked...

[moon90]

12/10/13: Dynamic Leg Day

Dynamic Warm Up

Box squats with bands (60-80lbs bands)/Heavy band good mornings/Band side shuffles
6 sets of 3 (225)/3 sets of 10/3 sets of 30 yards

DB Bulgarian split squats/Standing box jumps
4 sets of 8 (40, 45, 55, 60)/5 (42")

planks
5 min

Notes
Had no time to workout today thanks to work and trying to get my car equipped to deal with this stupid snow so it was a super quick one. Gonna have to murder legs on Friday!

[Chunkx]

Nice bro