Jjohn's ALRI RESTORE LOG + JUNGLE WARFARE

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  1. DAY 9
    I did some legs today. Really feel great and muscle hardness seems to have upped a good notch.

    I did:
    Deadlifts 145, 165, 165 6-8 reps
    Squats 155, 155, 155 6-8 reps
    Leg extensions toes pointing in 170, 210, 210 6-8 reps + static
    Leg curls 90, 120, 120 6-8 reps
    Calf raises 165, 165, 165 30 reps + static 30 seconds

    I love this product so far. Looks like veins want to pop up a little more.. to be continued


  2. DAY 10

    Ooh! I forgot this morning to hop on the scale. I will do it tomorrow morning for sure, along with measurements, which I feel will be pretty much the same, along eith some enhanced definition. I feel it's really doing it's thing, so results in mass gains are expected soon.. So today I did back

    Dumbell pulls 40, 40, 40 6-8 reps
    reverse-grip dumbell pulldowns 120, 150, 210 6-8 reps
    Dumbell pullovers 50, 50, 50 6-8 reps

    I felt good, but once again, I trained in the morning, and I hate to do that as I am not psyched out very much. I will pop up an AMP tomorrow morning to get the motivation up Peace!
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  3. DAY 11

    Ok, I hopped on the scale this morning, and arms are 14.5, waist is 34 1/4, and weight is 181.6. So I expect good things to come, as I feel a lot harder, and gained defenition off of this product.

  4. Good to see a log of these two, good luck. wait luck is not needed, hard lifting.

  5. Quote Originally Posted by somewhatgifted
    Good to see a log of these two, good luck. wait luck is not needed, hard lifting.
    Yep, well, I do have both I think. Luck is for no injuries, and the hard lifting is always there my friend
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  6. DAY 12

    This was a pretty good day. I did some good triceps, along with abs.

    I did:

    Close-grip bench 95, 115, 115 6-8 reps
    French press 45, 50, 50 6-8 reps
    Reverse one arm high pulley press down 20, 20, 20 12 reps
    Rope press-down 40, 40, 40 10-12 reps

    Leg raises 3 x 30
    Machine chunches 20, 20, 20 15 reps
    Side bent 40, 40, 40 15 reps

  7. DAY 13

    Today is an off day. I worked 9-5:30, and feel like I need some rest. I am feeling sore from yesterday's workout, which is pretty good, and I feel that I will have to clean my face more than 2 times a day, as it's getting very oily! Now I hope the next 10 days will make the scale gauge higher a bit

  8. DAY 14

    Wow. I have had an incredible pump today. Phenomenal, and received pleasant comments concerning how my physique is getting better and better.

    I did:
    CHEST

    Incline bench press 115, 115, 115, 115 8-10 reps
    Flat bench press 115, 115, 115, 95 8-10 reps
    Decline bench press 115, 115, 115, 115 8-10 reps
    Cable crossovers 30, 30, 30, 30 8-10 reps

    BICEPS

    Incline curls 25, 25, 25, 25 8-10 reps
    Seated hammer 30, 30, 30, 30 8-10 reps
    Concentration curls 20, 20, 20, 20 8-10 reps

    I am just feeling great right now, and pleased with my disciplined diet, and supplement regimen. I love how I look when I am pumped. And it lasts long!

  9. HI JJOHN just wondering have you ever thought of switching up your routine to a lower rep high weight scheme? I seem to remember you were bulking for a contest right. I had a hard time gaining on some lagging body parts I have gone with a MAX OT program and it has really helped to put on the size.

  10. Quote Originally Posted by mixedup
    HI JJOHN just wondering have you ever thought of switching up your routine to a lower rep high weight scheme? I seem to remember you were bulking for a contest right. I had a hard time gaining on some lagging body parts I have gone with a MAX OT program and it has really helped to put on the size.
    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

  11. 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

  12. 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.

  13. 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 !

  14. any weight gains?
    keep it up!

  15. 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

  16. 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:

  17. 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

  18. 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:

  19. 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.

  20. 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.

  21. 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.

  22. 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.

  23. 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.

  24. 35inch waist? Sounds a big big comparing to your pics.

  25. 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.

  26. 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.

  27. 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%

  28. Are you saying that your diet is around 10% fat??? If so thats pretty low!!!!!!!

  29. 40g fat sounds around half as much as you might want to take in imo, throw in some oil into your diet.

  30. 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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