Anabolic Innovations Swole stack,HGHpro and cycle support (all in one sponsored log)

[JohnSmeton]

Little about me: 29, did my first show last year, currently compete in the NGA organization(NGA amateur card), plan on doing either the July 10th show in Birmingham ALA, or the Nashville show Night of champions November 8th. I can not say which show I am doing as of now.

Goal of this log: To increase my strength by either reps or weights while in calorie reduction mode.

what I am keeping an eye on with this log

Strength levels:
Alpha feeling:
Endurance:
Sleep/recovery:
Pumped look of the muscles:
Libido:

Current Supplements

Multi vitamin, vitamin C, fish Oils, coconut Oil, protein powder, sometimes extra glutamine if needed, beta alanine, caffeine, geranium, sesamin pills, The ones highlighted in this log are HGHpro, Cycle support,Stoked, Testopro, and Glycobol. (all the dosing is what the directions say except cycle support which is one scoop per day for general health and contributing to muscle gains, strength levels)

Nutrition

Currently am in calorie reduction mode. Depends on the day some days it is 2,700, some days 3,000, some days maybe as high as 3,500. I do calorie cycling. I make sure I am in a calorie deficit of 500-1000 currently.

Training

Dc three way split.

Cardio

yes you will see

Posing

right now about two times a week.(If I think I am doing the July 10th show coming closer the next month or two It will increase)

Any questions feel free to ask and I will do my best to answer.

[gspsilva]

This should be a sick log bro, I hope everything works out well for you man, be sure to get some pics up!

[JohnSmeton]

April 19th 2010 cardio, biceps, forearms, back

cardio first thing upon awaking . 25 minutes interval, brisk walk, then run, off and on until I am finished

separated by biceps, forearms, back

Seated dumb bell preacher curl
35lbs=15x's
one arm cable curl 40lbs=10-12x's(lost count)

one arm reverse cable curl
40lbs-10

Nautilus Pullover machine
160lbs=15(3 rest pauses)

Under grip barbell row
275lbs=5x's
225=8x's

*while form is decent on these I want better form so I'll probably be dropping the weight and concentrating on form. Sure its an ego bust but I would rather fully stimulate the muscle than not *

I am big on correct form

bicep stretch 10lbs=60 seconds

Back hang 45 seconds

[gspsilva]

I have a question for ya John, You said you did cardio upon waking...I heard its good for fatloss because sugar levels are so low so the energy must come from fat but wouldn't muscle be broken down too? Should I eat first or not?

[JohnSmeton]

I have a question for ya John, You said you did cardio upon waking...I heard its good for fatloss because sugar levels are so low so the energy must come from fat but wouldn't muscle be broken down too? Should I eat first or not?

Cardio first thing on an empty stomach is one way to reduce body fat.

Just remember while on a calorie reduced diet you are probably not going to build muscle ideally, in fact on a long calorie reduced diet three months you probably will lose some muscle. Moreover, what you can do, is minimize that muscle breaking down process to a minimum by keeping protein high, at least one gram, maybe 1.5 grams, eating 5-6 meals a day, having a recovery shake immediately after training.

In my opinion if a person does the off season right they can stop worrying so much about gaining muscle while "dieting" and focus on the fat loss because the muscle is there from the hard , heavy and high-higher calorie "off season"

gspsilva you may be able to gain muscle and lose fat at the same time since you are kind of new and may not have got the most out of your newbie gains.

I saw this year you got up to 200lbs from 160 is that right? and now I am guessing you want the six pack with abs for the beach

[JohnSmeton]

Last night was my first HGHpro dose and I overslept.(I did not set my opportunity clock either) it could have been from training intensity.I felt a bit groggy this morning until I got up. Hghpro seemed to have enhanced my physical and mental recovery.

[gspsilva]

Cardio first thing on an empty stomach is one way to reduce body fat.

Just remember while on a calorie reduced diet you are probably not going to build muscle ideally, in fact on a long calorie reduced diet three months you probably will lose some muscle. Moreover, what you can do, is minimize that muscle breaking down process to a minimum by keeping protein high, at least one gram, maybe 1.5 grams, eating 5-6 meals a day, having a recovery shake immediately after training.

In my opinion if a person does the off season right they can stop worrying so much about gaining muscle while "dieting" and focus on the fat loss because the muscle is there from the hard , heavy and high-higher calorie "off season"

gspsilva you may be able to gain muscle and lose fat at the same time since you are kind of new and may not have got the most out of your newbie gains.

I saw this year you got up to 200lbs from 160 is that right? and now I am guessing you want the six pack with abs for the beach

Actually from 150lbs haha but yeah your right I do want some abs for this summer I never had them before. I don't really care if they are like ripped as long as you can start to see definition I'll be happy haha. So I should start doing jogs in the morning?

[JohnSmeton]

Actually from 150lbs haha but yeah your right I do want some abs for this summer I never had them before. I don't really care if they are like ripped as long as you can start to see definition I'll be happy haha. So I should start doing jogs in the morning?

That is up to you.

I'll update this later

[JohnSmeton]

April 20th 2010 Legs

Seated Calve
two 45's=8x's(2 partials)

(Smith)Donkey Calve raises
300lbs=12x's

Smith front squat
215lbs=5x's

hack squat(very close stance)
225lbs=12x's

Incline Glute ham raises
35lbs=12x's
45lbs=12x's

April 21st 2010 cardio, cardio
cardio a.m
interval cardio (high intensity, moderate intensity back and forth) 30 minutes

cardio p.m
40 minutes moderate intensity

April 22nd 2010 cardio, separated by chest shoulders triceps

Cardio first thing 30 minutes

Chest , Shoulders, triceps

Low Incline smith
225lbs=12x's(3 rest pauses)
super wide grip smith
160lbs=10x's

Standing side laterals
40=16x's(3 rest pauses)

triceps extension
85lbs=10x's(one strait set)

V bar push down
120lbs=15x's (one strait set)

one arm reverse
40lbs=12x's (one strait set)

Triceps stretch 60lbs=60 seconds
(overhead v bar)

chest stretch 30lbs=60 seconds


April 23nd 2010 Biceps,forearms,back, posing

Standing barbell curl
90lbs=24x's(4 rest pauses)
one arm cable curl
40lbs=15x's

one arm reverse curl
40lbs=12x's

assisted underhand chin-up
50lbs=12x's(3 rest pauses)

Rack dead lift(top of shins, below knees)
360lbs=5x's

six hours later posing for 30 minutes

Week one review
Of course I am on a calorie defeict so strength is not where it would be if calories were higher. The swole stack I feel is keeping my energy, endurance and strength levels higher, because of the testosterone boost, potent anti-oxidants, anti-inflammatory, better pumped muscle, libido increase. This stack is my favorite currently

The Hghpro is giving me excellent sleep which in turn is helping, energy, strength, motivation.In addition the green tea, extra b6, gaba, Alpha GPC, mucuna puriens(99% l-dopa), zinc,vit c and shilajit are all helping a ton.

The cycle support is helping with anti-oxidants, the nac is helping with my strength. Although, I am currently not using any hormonals I take a scoop a day as it benefits overall health.

I recommend if any one has the money to invest in these products.

If any one has any question feel free to message me or post in this log.

[Bpsavage]

April 20th 2010 Legs

Seated Calve
two 45's=8x's(2 partials)

(Smith)Donkey Calve raises
300lbs=12x's

Smith front squat
215lbs=5x's

hack squat(very close stance)
225lbs=12x's

Incline Glute ham raises
35lbs=12x's
45lbs=12x's

April 21st 2010 cardio, cardio
cardio a.m
interval cardio (high intensity, moderate intensity back and forth) 30 minutes

cardio p.m
40 minutes moderate intensity

April 22nd 2010 cardio, separated by chest shoulders triceps

Cardio first thing 30 minutes

Chest , Shoulders, triceps

Low Incline smith
225lbs=12x's(3 rest pauses)
super wide grip smith
160lbs=10x's

Standing side laterals
40=16x's(3 rest pauses)

triceps extension
85lbs=10x's(one strait set)

V bar push down
120lbs=15x's (one strait set)

one arm reverse
40lbs=12x's (one strait set)

Triceps stretch 60lbs=60 seconds
(overhead v bar)

chest stretch 30lbs=60 seconds


April 23nd 2010 Biceps,forearms,back, posing

Standing barbell curl
90lbs=24x's(4 rest pauses)
one arm cable curl
40lbs=15x's

one arm reverse curl
40lbs=12x's

assisted underhand chin-up
50lbs=12x's(3 rest pauses)

Rack dead lift(top of shins, below knees)
360lbs=5x's

six hours later posing for 30 minutes

Week one review
Of course I am on a calorie defeict so strength is not where it would be if calories were higher. The swole stack I feel is keeping my energy, endurance and strength levels higher, because of the testosterone boost, potent anti-oxidants, anti-inflammatory, better pumped muscle, libido increase. This stack is my favorite currently

The Hghpro is giving me excellent sleep which in turn is helping, energy, strength, motivation.In addition the green tea, extra b6, gaba, Alpha GPC, mucuna puriens(99% l-dopa), zinc,vit c and shilajit are all helping a ton.

The cycle support is helping with anti-oxidants, the nac is helping with my strength. Although, I am currently not using any hormonals I take a scoop a day as it benefits overall health.

I recommend if any one has the money to invest in these products.

If any one has any question feel free to message me or post in this log.

Hey i just got the "Swole Stack". Been on it a few days now.... But i was wondering what would be the BEST way to dose it at??... i mean, it says 2 in the am, 2 in the pm on all 3 bottles.... so should i just take all 6 pills all at once??... in the morning, and at night??.... i'm 5'5 140lbs and i'm trying to put on MASS..... Let me know what you think the best way to dose this at for me... thanks...

[JohnSmeton]

Hey i just got the "Swole Stack". Been on it a few days now.... But i was wondering what would be the BEST way to dose it at??... i mean, it says 2 in the am, 2 in the pm on all 3 bottles.... so should i just take all 6 pills all at once??... in the morning, and at night??.... i'm 5'5 140lbs and i'm trying to put on MASS..... Let me know what you think the best way to dose this at for me... thanks...

Putting myself in your shows I would take two capsules each of stoked and testopro the first meal and the last meal.

as far as the Glycobol you can follow the instructions; however, i like to do things my own way with glycobol since I have studied and taken r-ala and other insulin products eight years all together.

I like to dose my glycobol, one capsule, post-workout with at least 50 carbs and 45-6 minutes later dose one capsule before my second post workout meal of at least fifty carbs. In my opinion it can be kind of tricky finding out how insulin mimickers work with your body, in the beginning.

some people can take them 45 minutes before a meal i can not or I feel faintly and weak so i take mine right before I start eating my meal.

This is just works for myself after eight years of trial and error,fine tuning for my own body and does not necessarily represent how Anabolic Innovations recommends taking it. When it doubt usually going by the directions is the best way.

[JohnSmeton]

April 24th 2010 cardio, cardio
cardio first thing upon awaking 40 minutes, moderate, with some bouts of high intensity

separated by eight or so hours
lower-moderate 40 minutes

April 25th 2010
Relax day

April 26th 2010 Calves, Quads , Hamstrings

Donkey Calve raise(smith)
315=12x's
Seated Calve
two 45's=8x's

Leg press
6 plates plus 25(per side)=9-10 x's lost count

Very Close stance hack squat
225lbs=15x's

Lying leg curl(+3)
110lbs=19x's(3 rest pauses)

quad stretch 60 seconds

Ham stretch 60 seconds

Sleep has been awesome. strength is up, I am looking a little leaner in the mid section, so far so good. Will give a bigger update the end of the week.

[gspsilva]

I wish my gym had a donkey calve raise machine lol

[CROWLER]

SUBBED!

Didn't even know about this thread til I happen to see it.

Have at it!

[Mr_Aestheticz]

subbed!

Didn't even know about this thread til i happen to see it.

Have at it!

x2 lol you gotta give us the heads up kid!!!

[donoh]

Sup John!

Subbed for this one bud

[_Smitty_]

SUBBED!

Didn't even know about this thread til I happen to see it.

Have at it!

same here...

what's shakin', john... we gettin' down n' dirty?

[Big_Spaz]

How did this log sneak in here


I loved the line about posing for 30 minutes. Unless you are preparing for a show, or have done a show, you have no idea how freakin' hard 30 minutes of posing really is. Far worse than a two hour leg day (honestly). So great work!






-Spaz

[Dreamweaver_01]

How did this log sneak in here


I loved the line about posing for 30 minutes. Unless you are preparing for a show, or have done a show, you have no idea how freakin' hard 30 minutes of posing really is. Far worse than a two hour leg day (honestly). So great work!






-Spaz

Yah I can vouch for that, I was shaking pretty good at my last practice. If you are low in energy it will tear you apart...

[JohnSmeton]

I wish my gym had a donkey calve raise machine lol

http://www.youtube.com/watch?v=TMn_E...os=LPInooJbmWw This is what i do Our gym does not have one.

a stair stepper gives me a full range of motion on these

I guess I am hesitate of asking guys the jump on my back, I ask at least one guy per day for a spot so i can go to failure and do forced reps so i am always getting people to help spot me , and this smith donkey calve raise works well for myself

SUBBED!

Didn't even know about this thread til I happen to see it.

Have at it!

Thanks for subscribing Mike.

x2 lol you gotta give us the heads up kid!!!

Will have to start doing the yahoo threads more

Sup John!

Subbed for this one bud

Thank you. =)

same here...

what's shakin', john... we gettin' down n' dirty?

Down and dirty is how that muscle is made.

How did this log sneak in here


I loved the line about posing for 30 minutes. Unless you are preparing for a show, or have done a show, you have no idea how freakin' hard 30 minutes of posing really is. Far worse than a two hour leg day (honestly). So great work!

-Spaz

Thank you.

Yah I can vouch for that, I was shaking pretty good at my last practice. If you are low in energy it will tear you apart...

Shaking pretty hard as well. esp the double biceps one.

[JohnSmeton]

April 27th 2010 Chest, Shoulders, Triceps

Incline barbell
210lbs=13x's(3 rest pauses)

Standing Larry Scott press
50lbs=22x's(3 rest pauses)

Nautilus tricep extension machine
180lbs=26x's(3 rest pauses)

v bar pushdown
130lbs=10x's

chest stretch 30lbs= 60seconds

tricep stretch(V-bar overhead) 60lbs= 60 seconds


April 28th 2010 cardio, cardio

did 30 minutes moderate intensity cardio upon awaking

will do some cardio later or posing


Strength has been up either by a couple reps on each exercise or 2.5 or 5 lbs which is great considering that I have been a calorie reduction for one month.

The Swole Stack, cycle support, and hghpro is helping tremendousness with strength, endurance, muscle pumps, increased recovery, quality of sleep.

Here is a valuable tip
*One way to gauge your metabolism on calorie reduction and to know when a good time to re feed, or add in a eat whatever you want meal is take your temperature morning and nights, a regular thermometer will do, if it falls below two degrees of normal 97.8-98.6 temperature that means it is time to re-feed.(high carbohydrate day or meal , however you do this) and take your temperature the next morning and it'll rise.

This is a good way to track your metabolism. If you are below 97.8 you may have a slow metabolism. or need a good re-feed meal. (also your body will tell you you feel exhausted, tired, maybe a bit cranky)

I am into peak performance(saying positive things to myself, personal short and long term goals) and tell myself I am happy and in a good mood and that helps a bit and diet can effect energy levels no doubt about it.

[donoh]

Wow that's a huge tip on taking your temperature. Wish I would of read that before having my first cheat meal in 8 days! Thanks John!

[Mr_Aestheticz]

Wow that is a great tip im going to keep that in mind ha ha!

[Amino89]

Nice tip John, I'll have to try it out on my next refeed. Just saw this log, not sure how I missed it. SUBBED!

[JohnSmeton]

Nice tip John, I'll have to try it out on my next refeed. Just saw this log, not sure how I missed it. SUBBED!

It is easy. Just get a thermoter put it by your bed. after the opportunity clock goes off lay in bed and take it. under the tongue is what i like to do or if you do it under the arm remember to subtract a degree

After training today mine was 98.1 as it seems to be higher during the day after I get up and go.

Last night cardio 40 minutes

Today April 28th 2010 cardio, weights,cardio or posing(all separated )

upon awaking thirty minutes cardio

Weights: biceps, forearms, back

Incline bench dumbbell curls
35lbs=19x's(four rest pauses)
one arm cable curl 40lbs=10x's

preacher ex bar reverse 55lbs=10x's
(Larry Scott range of motion)

Closer-mid grip underhand pull down
(Yates way) 200lbs=13x's(3 rest pauses)

Undergrip barbell rows(closer grip)
Yates way 185=12x's
225=8x's(plus when I could not fo full range did a few 3/4th , 1/2 movements)

back stretches 60 seconds

Just got up after a 1.5 hour nap

doing some posing and going to sleep sometime after that

[JohnSmeton]

Week two review

Body fat is down at least a pound or one and a half pounds this week. Strength has increased. Endurance is up which I contribute to the resveratrol and quercetin and cycle support(one scoop per day) Libido has noticeably increased this week.Sleep has been going well. Again, when I push it I sleep more, when I back off a bit I need a bit less sleep. I have overall been sleeping deeply which equals better recovery, better growth, etc. This I contribute to the hghpro.

I know it is a lot to run and I feel and think that when stacking The swole stack, hghpro, and cycle support(one scoop for overall health) I am getting nice synergism that is helping recovery most of all, and we all know recovery is a big area of bodybuilding which dictates how big,fast and strong an athlete is.


May 1st 2010
Cardio moderate-high intensity-first thing in morning empty stomach

May 2nd 2010
30-40 (did not count)minutes high-moderate intensity

May 3nd 2010 cardio,Chest Shoulders Triceps

cardio
45-60 minutes did not count (low intensity)

Decline Barbell
285=10x's(3 rest pauses)
Incline smith very wide grip 165lbs=12x's

Seated dumb bell press
60lbs=20x's(3 rest pauses)
standing side laterals
35lbs=12x's

DB pullover
70lbs=22x's (3 rest pauses)
(cable)one arm reverse 45lbs=10x's(2 forced reps on left triceps) left seems to be maybe a bit weaker

chest stretch 35lbs=60 seconds

Abdominals
Ring of fire~
Nautilus ab machine 110lbs=20x's

[donoh]

Nice two week review John, let's smash the next two!

[JohnSmeton]

Thank you for the support. Smashing it as much as I can with what I have going for myself.(thats all we can do)

May 4th 2010 biceps forearms back

Seated Dumb bell preacher curl
40lbs=17x's(2 forced reps) (3 rest pauses)
one arm cable curl 40lbs=15x's

one arm reverse cable curl=40lbs=12x's

Nautilus pullover(Dorian Yates way)
150lbs=16x's(3 rest pauses)

undergrip barbell row(mid grip, Yates way)
230lbs=8x's
275lbs=2-3(sloppry form so reduced weight)
225lbs=10x's

bicep stretch 12lbs=60 seconds

back hang 60 seconds

abdominals
ring of fire ~
hanging abs=12x's

[JohnSmeton]

Wednesday May 5th 2010 two cardio sessions

Cardio high intensity 30 minutes

cardio moderate intensity 45 minutes

Thursday May 6th 2010 calves, Quads, hams

Donkey Calve raises
310lbs=12x's

Smith front squat
215lbs=4x's

Hack squat(very close stance)
230lbs=13x's(had at least 15 if not more, body told me to not go all out on these, plus legs are up to par)

Incline Glute ham raise
40lbs=8x's
50lbs=9x's

Quad stretch 60 seconds

Hamstring stretch 60 seconds

Abdominals
ring of fire~
Crunches=50x's

The sleep on Hghpro is very real.

[donoh]

215 is heavy for some fronts