Jjohn's ALRI RESTORE LOG + JUNGLE WARFARE

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    Quote Originally Posted by jjohn
    Thanks for the tip bro.
    What I am doing right now is high rep for a week, then low rep, heavier for the next week. It works very well for me, and prevents injuries IMO as you vary movements every workout, and improve size, even if strength gets slowly up, I am training for size and sticking lean. Works wonders, and constantly gaining and improving. Every day is fun, different and challenging.

    Peace

    actually that does sound good especially for some of us who tend to get bored easily with their workout routine

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    Yes, its really good, and feel the pump every workout without having to put on tremendous weight to feel the ultimate pump. I have been benching 235 but now 145 gets me pumped like crazy. This is because I dont do it every workout, and shock the bodyparts everytime. Love it.
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    DAY 15

    Today was not bad. I was pretty tired this morning as I had to get up at 5:00 to go to the gym, and I finished work at 7:30. So pretty dead right now..

    I did:
    BACK
    Barbell rows 95, 115, 115, 115 8-10 reps
    Wide grip lat pulldowns 120, 120, 120, 120 8-10 reps
    Dumbell pullovers 45, 45, 45, 45 8-10 reps (will increase next)
    Back extensions 4 x 10 reps.

    So I have pretty oily skin, and a small sign of acne beside my nose. I also clean my face with PH 7 cosmetic face wash, wich is very gentle on the face, and feels good. So far, so good. Hopefully, the scale will be right at day 20 !
    •   
       

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    any weight gains?
    keep it up!
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    Quote Originally Posted by JonasDavidsson
    any weight gains?
    keep it up!
    The weight will be posted every 10 days to make the fructuations less significant, and to add suspense
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    DAY 16

    Wow. Great leg day. I just put on my jeans, and they are tighter than ever. Good news: Gains are showing up. Bad news: 100$ wasted cause they're fairly new

    Ok, now here's what I did
    LEGS
    Barbell squats 155, 175, 155, 135 8-10 reps
    Dumbell squats 45, 45, 45, 45 8-10 reps
    Stiff legged deadlifts 145, 145, 145, 145 10 reps
    Standing calves 165, 165, 165 30 reps

    Now my legs are shaking as hell. Intensity was just incredible. I noticed an increase in thickness also pretty impressive, and still getting great comments on my physique
    :bb2:
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    DAY 17

    Today was just great, but I feel down a bit. I could take a break off AMP. I think they have worn off a bit. I did:

    SHOULDERS
    Arnold presses 15, 20, 20, 20 8-10 reps
    Lateral raises 15, 15, 15, 15 8-10 reps
    Rear lateral raises machine 30, 40, 50, 70 8-10 reps
    Barbell shrugs superset w: Rear barbell shrugs 20 reps x 3 sets 135, 155, 135
    Rear lateral raises dumbell 10, 10, 10, 10 8-10 reps

    Intensity was top notch, and now I am pretty dead Just can't wait 'til I see the scale numbers
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    DAY 18

    Today is an off day. 12 hours of work will deserve good sleep, and rest will be more beneficial than a "dead" workout. Let's put the workout tomorrow morning, and get that edge! 2 days 'til weight in. :bb2:
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    DAY 19

    I did a pretty good workout this morning. I did:

    TRICEPS

    Close-grip bench press 115, 135, 115, 115 8-10 reps (STRENGHT INCREASE!!)
    Incline french press 45, 50, 50, 50 8-10 reps (easy..)
    Rope press downs 40, 40, 40, 40 12 reps

    ABS
    Leg raises 3 x 30 reps

    This is the first time I really noted a strenght increase on this stack. I am delighted. Hope the scale will tell the same tomorrow.
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    Do you think that weighing yourself every 10 days is often enough? I know it's stated that weighing yourself every day is bad due to daily fluctuations in body water balance, but what's to say that the 1 day in 10 that you weigh yourself that you're not retaining a little extra water, which skews the results on the scale? Do you track body composition either with a tape or calipers? It just seems that only weighing in every 10 days leaves far much to chance, and you could well be eating suboptimally for quite some time due to the lack of feedback.

    I weight myself once daily, after I've urinated. This allows me to better trend any weight gain/loss than a more periodic approach. I also take caliper and tape measure readings once every week to gauge progress as well. I just surmise that the more data points you are using to gauge your progress, the easier it is to see any deficiences and make adjustments accordingly.
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    Well, I do every 10 days, and I do 2 mornings in a row to make sure the reading is good. I also measure my waist as it's a good indicator. I always weight myself the morning after the morning pee. I do weight myself more often, but I don't put it on my log. I just think that putting it every 10 days makes an accurate reading of how progress goes. I will also measure quads, arms, waist, and weight tomorrow.
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    Well, I do every 10 days, and I do 2 mornings in a row to make sure the reading is good. I also measure my waist as it's a good indicator. I always weight myself the morning after the morning pee. I do weight myself more often, but I don't put it on my log. I just think that putting it every 10 days makes an accurate reading of how progress goes. I will also measure quads, arms, waist, and weight tomorrow.
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    Weight this morning: 185.6 lbs.
    Arms 14 5/8"
    Waist 34 3/4"
    Chest 41 1/2"
    Quads 22 1/2"

    There ya go. Progress is at full blast, I feel fuller, and get really noticed by my friends.
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    35inch waist? Sounds a big big comparing to your pics.
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    Quote Originally Posted by Jayhawkk
    35inch waist? Sounds a big big comparing to your pics.
    I don't measure it the way it should. I measure it under my belly button. Where I tie my belt. So this way is more precise IMO. Don't worry, I am still the same bf% pretty much.
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    DAY 20

    Well, I worked all day, and had fun at work. Tomorrow will be an intense workout as I haven't depended on AMP this week-end to wake me up. LOL. So far, so good.
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    I am sorry for the long time it took for me to post the exact diet I am on. I will go on this one for lean bulk from now on as it's very good, and while building mass, you stay lean.

    Low calorie (1 week)
    Protein Carbs Fat Calories

    550 g. Extra lean turkey 137,5 0 4,9 598
    Brocolli 4,2 9,8 0,5 50
    3 scoops whey 69 4,5 4,5 390
    1 piece low fat cheese 5,9 0 5 69
    1 banana 1,3 27 0,4 105
    2 x 2/3 cups oatmeal 20,3 79,5 8,3 467
    500 g. Egg whites 54,5 3,7 0,9 260
    1 Whole wheat bagel 12 56 4 300
    1 cup cottage cheese 28,7 6,1 2,3 163
    2 scoops gatorade 0 58,3 0 208
    Total in grams 333,4 244,9 30,8 2610
    Total in calories 1333,6 979,6 277,2
    51,10% 37,53% 10,62%


    High calorie (2 weeks)

    550 g. Extra lean turkey 137,5 0 4,9 598
    Brocolli 4,2 9,8 0,5 50
    4 scoops whey 92 6 6 520
    1 piece low fat cheese 5,9 0 5 69
    1 banana 1,3 27 0,4 105
    2 cups oatmeal 30,45 119,3 12,4 700,5
    500 g. Egg whites 54,5 3,7 0,9 260
    2 Whole wheat bagels 24 112 8 600
    1 cup cottage cheese 28,7 6,1 2,3 163
    2 scoops gatorade 0 58,3 0 208
    1 apple 0,4 19,1 0,2 72
    Total in grams 378,95 361,3 40,6 3345,5
    Total in calories 1515,8 1445,2 365,4
    45,31% 43,20% 10,92%
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    Are you saying that your diet is around 10% fat??? If so thats pretty low!!!!!!!
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    40g fat sounds around half as much as you might want to take in imo, throw in some oil into your diet.
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    Sorry! My bad. The High calorie has 50 g. almonds..

    Here:

    Low calorie (1 week)
    Protein Carbs Fat Calories

    550 g. Extra lean turkey 137,5 0 4,9 598
    Brocolli 4,2 9,8 0,5 50
    3 scoops whey 69 4,5 4,5 390
    1 piece low fat cheese 5,9 0 5 69
    1 banana 1,3 27 0,4 105
    2 x 2/3 cups oatmeal 20,3 79,5 8,3 467
    500 g. Egg whites 54,5 3,7 0,9 260
    1 Whole wheat bagel 12 56 4 300
    1 cup cottage cheese 28,7 6,1 2,3 163
    2 scoops gatorade 0 58,3 0 208
    Total in grams 333,4 244,9 30,8 2610
    Total in calories 1333,6 979,6 277,2
    51,10% 37,53% 10,62%


    High calorie (2 weeks)

    550 g. Extra lean turkey 137,5 0 4,9 598
    Brocolli 4,2 9,8 0,5 50
    4 scoops whey 92 6 6 520
    1 piece low fat cheese 5,9 0 5 69
    1 banana 1,3 27 0,4 105
    2 cups oatmeal 30,45 119,3 12,4 700,5
    500 g. Egg whites 54,5 3,7 0,9 260
    2 Whole wheat bagels 24 112 8 600
    1 cup cottage cheese 28,7 6,1 2,3 163
    2 scoops gatorade 0 58,3 0 208
    50 g almonds 10,6 9,9 25,3 289
    1 apple 0,4 19,1 0,2 72
    Total in grams 389,55 371,2 65,9 3634,5
    Total in calories 1558,2 1484,8 593,1
    42,87% 40,85% 16,32%
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    JJohn, are you going to post up your weight chart soon to show your progress? I know you like to keep secrets
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    Quote Originally Posted by FitnFirm
    JJohn, are you going to post up your weight chart soon to show your progress? I know you like to keep secrets
    Soon, soon Day 25, I will post my progress and measurements.
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    DAY 21

    This was yesterday, I was out of home from 6 am to 12:00 in the night, so I did not had the chance to update it that day but I thought I could give a little of how my day went.

    I did:
    CHEST
    Decline dumbell presses 50, 55, 55 8 reps
    Flat dumbell presses 55, 60, 60 6-8 reps
    Incline dumbell presses 55, 60, 60 6-8 reps
    Incline flyes 25, 25, 25 10 reps

    BICEPS
    Dumbell curls 35, 35, 35 6-8 reps
    Barbell curls 70, 70, 70 6-8 reps
    Hammer curls 45, 45, 45 6-8 reps

    This was a really great and intense workout. I feel fuller, and am standing a little more proud everyday. I have more thickness, and people really notice how my gains are quite impressive.
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    DAY 22

    I was really short on time today, and had to do legs. I did:

    LEGS
    Barbell squats 155, 175, 175 6-8 reps
    Barbell deadlifts 185, 185 ,185 6-8 reps
    Standing calf raises 165, 165 30 reps + static.

    I was short on time as I had about 25 minutes to do megs, take a shower, and head to my other job.. So I hope I will feel sore tomorrow to prove myself I worked hard
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    DAY 23

    Today was pretty good. I did

    BACK:
    T-Bar row 95, 120, 120 6-8 reps
    Close-grip pull-downs 120, 120, 120 6-8 reps
    Dumbell row 30, 30, 30 8 reps
    Low pulley rows 35, 35, 35 8 reps
    Back extensions 3 x 5 reps

    I felt pretty good today, but still very tired. I just need to rest and everything will be fine.
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    Just have a quick suggestion. I think you'd be better served to move your back extensions to your leg workout day, as squats and deadlifts would really hit your lower back as well. It just seems that working lower back the day after deadlifts especially is counterproductive.
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    Quote Originally Posted by max silver
    Just have a quick suggestion. I think you'd be better served to move your back extensions to your leg workout day, as squats and deadlifts would really hit your lower back as well. It just seems that working lower back the day after deadlifts especially is counterproductive.
    Yeah, I don't usually do that, but yesterday's workout was pretty short, and I didn't felt my lowerback as I usually do, so I just added this today. But thanks
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    DAY 24

    Another pretty good day. I find my skin is incredibly oily these days. I wash it, then 1 hour after that, I feel like I didn't washed it for 4 months I guess it's doing it's thing!

    I did
    SHOULDERS
    Standing military press 70, 70, 70 6-8 reps
    Barbell press behind neck 115, 115, 95 6-8 reps
    Dumbell lateral raises 15, 15, 15 8-10 reps
    Dumbell shrugs Front superset Back 20 reps x 3
    Low pulley pull to chin 45, 45, 45, 45 12 reps

    I did just what I had to do : Shock those babies. I needed a good shock on my shoulders and I think I did a good job.We'll see tomorrow

    Hey Fitnfirm : I will do a hop on scale, and mark down just for ya tomorrow
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    Quote Originally Posted by jjohn
    DAY 24

    Another pretty good day. I find my skin is incredibly oily these days. I wash it, then 1 hour after that, I feel like I didn't washed it for 4 months I guess it's doing it's thing!

    I did
    SHOULDERS
    Standing military press 70, 70, 70 6-8 reps
    Barbell press behind neck 115, 115, 95 6-8 reps
    Dumbell lateral raises 15, 15, 15 8-10 reps
    Dumbell shrugs Front superset Back 20 reps x 3
    Low pulley pull to chin 45, 45, 45, 45 12 reps

    I did just what I had to do : Shock those babies. I needed a good shock on my shoulders and I think I did a good job.We'll see tomorrow

    Hey Fitnfirm : I will do a hop on scale, and mark down just for ya tomorrow


    Cool, will be looking forward to the number Good job on the shoulders!!! My fav body part to train!
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    Hehe. Cool. Well, mine is chest. I always shock them, don't know why, and it just keeps growing I want to get those shoulders's cuts to appear on a t-shirt. Haha. Thanks for watching my log
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    Weight this morning: 186.2 lbs. (comp. to 185.6)
    Arms 14 5/8"
    Waist 35"
    Chest 41 1/2"
    Quads 22 1/2"

    There ya go. I will put my final stats at day 30.
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    Any chance when you post up your stats that you could also post the previous values and/or change in values? That would be convenient for those of us following along, rather than have to track back through the entire thread to find previous stats.
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    Quote Originally Posted by max silver
    Any chance when you post up your stats that you could also post the previous values and/or change in values? That would be convenient for those of us following along, rather than have to track back through the entire thread to find previous stats.
    Will do. Day 30 I will put them all up in one
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    DAY 25

    Today is an off day. I will take some good rest, and hopefully shock triceps, forearms, and abs tomorrow My skin is still very oily. I will have to bring m yacne soap at work, and wash my face during lunch
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    DAY 26

    This workout was pretty intense for a saturday morning, I wa stired, so I grapped 1 amp, and 1 dymatyze dymaburn something.. This was a good mix

    I did:
    TRICEPS:
    Close-grip bench press 115, 135, 115 6-8 reps
    French press 45, 50, 55, 60 6-8 reps
    Decline skull crushers 65, 65, 65 6-8 reps
    Reverse-grip high-pulley 25, 25, 25 6-8 reps


    ABS:
    Leg raises 3 x 30
    V-up 3 x 20
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    DAY 27


    Off day. I will work 10-6 so not really an off day, but I will take the time to sleep well and recover.
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    Wakeup!!!!!! Its time for 60 minutes of sweaty cardio!!!!!!!
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    With 65 hrs. a week of work, and gym 5 times a week, I think I dont even get adequate sleep :P
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    DAY 28

    ARGH!!!! Gym closed today! God I hate that. Tomorrow morning at 5:30 I'll be hitting the weights!
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    DAY 29

    This was a pretty good day, as I did some good chest and biceps. I don't really remember what I did as I just killed them clean and clear. Strenght seems to go up pretty good however.
  

  
 

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