MY BAD ASS EVOLUTION by ALRI
- 12-24-2006, 09:13 PM
I was really busy yesterday after the gym so I didn't update. Had to go xmas shopping with a friend and sleep early so I can go lift today as the gym closes early. I'm doing two updates today, one for yesterday one for today.
Weight looks to be going up steadily still. I'm almost 210 in the morning and walking around during the day at about 215 ish. It wouldn't suprise me at all if I get up to at least a solid 220 by end of the log, which will be the heaviest I've ever been.
Did arms yesterday, I fell in love with doing supersets, I feel that I don't lose any intensity and I get a much better pump. The workout was very good, my right elbow is still bothering me a little bit in the beginning of the workout but it's really no big deal after a few minutes.
V-Bar Pushdowns: 190x11, 200x10, 200x10
Alt.DB Curls superset w/ Overhead Press machine: 50x9, 50x9, 55x7 + 3 sets, 8-10 reps
Straight bar cable curls superset w/ reverse pushdowns: 160x10, 160x9, 160x9 + 160x9, 160x11, 170x10
BB Curls superset w/ DB Skulls: 95x10, 95x9, 95x10 + 35x9, 35x8, 35x8
Diet was a little bit out of the ordinary yesterday. I had a normal 1st two meals then went to someone's house. I didn't eat for over 3 hours at one point but did snack on a lot of multi-grain chips dipped in homemade guacamole which was delicious. Had some fatty pork and rice cooked with spices and butter for the 3rd meal.
- 12-24-2006, 09:24 PM
Leg day today. My right knee is still trying to recover from runner's knee, so every other week I'm keeping the weight light and going high reps. This knee problem is a pain in the ass, I hope it eventually goes away.
Leg Press: 360x16, 360x20, 360x20
Vertical deep hack squat machine: 135x12, 135x14, 135x14
Leg Extensions: 3 sets to failure
Lying Leg Curls: 3 sets to failure, slow reps
Single leg vertical leg curls: 3 sets
Diet was normal today except for one meal I had chinese dumplings, some simple carbs there with ground pork.
Day 24, BAM Day 1
YEAA BUDDYYY, got my BAM one day early it seems like, unless i read the date wrong. But anyways, it was on my table when I woke up this 'morning'. I just took my first cap as I'm typing this.
I decided to change up my routine just a little bit. I realized that lifting 5 days in arole was not a great idea, so I will change it to 2 on, 1 off, 3 on, and 1 off. I am taking a 2nd day off today from serious weights, but I will be at the gym doing some heavy abs, forearms, and 20 minutes cardio.
Originally Posted by maddenizor
nah, this is copied from bb.com, the BAM write-up. Check out the charts. Those two designs both require only 1 bottle of each.
Bodybuilding.com Forums - View Single Post - BAD ASS MASS by ALR Industries - Write up
Day 25, BAM Day 2
Today is my 2nd day on BAM. I'm following the instruction to the very last word, taking the two caps 12 hours apart.
More weight gain to report. I'm weighing in at 210 in the morning now, and walking around at about 215 during the day. Pretty excited
Chest day today, I felt really sleepy this morning and took a nap right after breakfast, which is like an hour after I woke up..
I was trying out some stretches I saw in the book I'm studying for personal training certification, one of the static pec. stretches seemed to have hurt my left pec, when I was warming up it felt a bit sore. To my suprise it didn't hurt during my sets, but in between it was still bothering me a little bit, so I kept my sets to 12 instead of 15 like last week. The workout was still tremondous though, pump was great, as I still had a pump going 45 minutes after the workout.
I'm getting my strength back up, but the endurance still feel like it's lacking a bit.
Flat Barbell bench: 225x10, 245x7, 255x5
Inc. DB bench: 100x8, 100x6, 100x5
Cybex Incline Press: 180x10, 230x8, 230x7
Flat DB Flyes: 60x10, 60x10, 60x8
Had some good meals yesterday and today. We had some Hotpot last night, putting raw lamb, beef and shrimp straight into boiling water and dipping it in some peanut butter/garlic/soil sauce dip that my mom made.
A lot of chicken, beef and fish today, everything's going well.
Day 26, BAM day 3
Back day today. My right low back is still bothered a little bit by a strain I sustained about 3 weeks ago while playing basketball, so I haven't been able to do any barbell rows or rack deads that I like to do before the injury.
Overall the workout was very good. I felt really strong and pumps were great once again. I need to somehow find a way to improve my pullups. I was doing about 10 pullups when I was weighing around 190 lbs. Now that i'm 210, I'm down to the 6-8 range depending on the day.
Iso Row (single armed): 115x9, 115x10, 125x7, 125x8
Pullups: 7, 6, 6,
Close reverse grip pulldowns: 170x10, 180x11, 180x10, 190x9
1 arm cable rows: 90x12, 120x12, 150x10
back extensions: 4 sets to failure with a plate
I forgot to cook chicken before going to workout today, so after workout me and my friend decided to go eat out somewhere. I ended up getting a footlong roast beef grinder and a whole thing of chicken and sphgetti. I also had some vegetable stew and pork chops at someone's house. That's about 3 seperate meals in a 2 hour span. So some extra calories today.
Day 28, BAM day 5
Rest day yesterday, stayed home all day and just studied.
Back to the gym with Delts today. Strength is definitly going up, weights has gone up in every exercise. I changed the big movements up a little bit from last week, but the weights went up for the exercises that repeated (DB laterals, reverse pec deck). Arms tomorrow, can't wait.
Smith Machine millitary press: 185x10, 205x8, 205x7 (PRs)
Seated DB Laterals: 55x12, 60x10, 60x10
Arnolds superset w/ DB Rear delt raises: 70x9, 70x8, 70x6 + 40x8, 40x9, 40x9
Reverse Pec Deck: 3 sets (up 2 plates on machine from last week)
Diet is still not much different from day to day. I feel like I'm definitly gon miss the rice and beans when I get back to school though.
Day 29, BAM day 6
Last day of the year! Did arms today, pump and strength were awesome. My strength is definitly going up. I've never done so much weight with close grip bench before. Weight this morning was 214. Up 9 pounds from beginning of the log.
My right elbow was still hurting a bit, preventing me from doing too many isolated extension exercises. I'm definitly going away from the skull crushers and dumbbell extensions for awhile to take the extra stress of of my elbows.
V-bar pushdowns: 200x12, 200x12, 200x11
Smith machine close grip bench: 225x9, 245x7, 245x7
Rev. Grip cable extensions across body: 3 sets each arm
Straight bar curls superset w/ Overhead extension machine last 2 sets:
100x9, 100x11, 100x10 + 2 sets OH ext.
Alt. DB Curls: 55x8, 55x7, 55x7 + 45x5 + 30x5
Rope Curls: 4 sets
Diet is still on point. Had some dumplings today. My mom learned that I don't like fatty grounded meat so she's been using lean ground turkey for the dumpling fillings. I love it
WOW 9 lbs. 6 days on EVOL Awesome ! You are getting increased nitrogen retention for optimal muscle growth, Oh this is gonna be a good ride :bb2:
Day 31, BAM day 8
I woke up early to do some stuff on new years day, so I took a rest day. Legs yesterday. My effing knees still hurt from tendonitis, I realize that I should either accept having chicken legs for a long time to let it heal or let it hurt and limit me to do many things but keep working them out. Haven't decided yet...
Leg Press: 360x20, 540x10, 540x10
Hack Squat: 3 sets
Lying Leg Curls: 4 sets
Seated Leg Curls: 3 sets
Seated Calf Raises: 5 sets
Had a lot of ham/pork and chicken yesterday, everything's pretty normal.
Day 32, BAM day 9, Shoulder injury
I think I'm really over working my body. Both of my shoulders started hurting last week after shoulder day. Somewhere inside my shoulder feels very tender. Today was supposed to be chest day but I was recommended by a few people to take it easy for at least a week so it doesn't get worse. I think that's for the best.
I made today's chest day into an abs/forearms/cardio day. I will do back as usual tomorrow, then friday will be a controlled chest/shoulders day, where I will keep the weights fairly light with selected exercises. This is really discouraging as I've been making great progress last few weeks, but I have to do what needs to be done to come back even stronger.
Originally Posted by P4D2A022
nah it's not 6 days. If you read the beginning of the log, I started the log at Day 17 of Jungle warfare. It was the 6th day of Bad Ass Mass when i posted the weight gain, but i didn't gain the 9 pounds in those 6 days.
i have a quick question for you Commonpremier21 ive been keeping up on your log and am pretty impressed..I was looking into the evo stack and was wourndering how the stregnth gains have been because that would me my main concern??
Originally Posted by P4D2A022
I take the 1st dose of BAM with breakfast, the direction says to take the 2 caps 12 hours apart. If I follow the directions, there's really no possible way to workout after the 2nd cap of the day.
Originally Posted by clippers41
Strength has gone up in basically all lifts so far in this log. I've been on BAM for just over a week, not quite enough time to make a conclusive judgement IMO. I would give it until the end of the week.
Originally Posted by Commonpremier21
I was also wondering about this? How would it be possible?
P4D2A022, have you tried this?
Originally Posted by steve0178
I have just done this with x-mass. i only took 2 pills for 3 weeks, but i made sure to space both servings out before i worked out.. and let me tell you, craaaaazy pumps/workout! try it
Day 33-34, BAM day 10-11
Had a great back day yesterday. Shoulders didn't hurt much during the workout and the pain actually went away this morning when I woke up. The original plan was to do some light chest and shoulders today, but I figured if I let my shoulder rest one more day, I can train chest normally 2morrow.
I managed to leave my notebook and stop watch at the gym yesterday, just realized i did that when I went to grab it for the log. I guess I'm just gon post whatever I can remember for the workout.
Workout was great, great pumps in the back and bis, weights went up again on similar lifts.
Iso Row (single arm): 115x?, 135x7, 135x7
Wide Cable pulldowns: 3 sets
Narrow neutral grip pullups: 6, 5, 5
Reverse Grip pulldowns: 3 sets, last set 200x9
DB Rows: 3 sets, last set 95x9
Back extensions: 4 sets, 45lb to failure
Had some subway yesterday, other than that, things haven't changed much last 2 days.
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