MY BAD ASS EVOLUTION by ALRI

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  1. 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.


  2. 9 lbs. in 6 days?? no offense bro, but that has got to be atleast half water-weight
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  3. Quote Originally Posted by P4D2A022
    9 lbs. in 6 days?? no offense bro, but that has got to be atleast half water-weight

    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.

  4. you should try working out after ur second dose on BAM.. youll see a difference most def

  5. 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??
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  6. Quote Originally Posted by P4D2A022
    you should try working out after ur second dose on BAM.. youll see a difference most def

    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.

  7. Quote Originally Posted by clippers41
    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??

    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.

  8. Quote Originally Posted by Commonpremier21
    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.

    I was also wondering about this? How would it be possible?
    P4D2A022, have you tried this?

  9. Quote Originally Posted by steve0178
    I was also wondering about this? How would it be possible?
    P4D2A022, have you tried this?

    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
  10. Day 33-34, BAM day 10-11


    Notes:

    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.


    Workout:

    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


    Diet:

    Had some subway yesterday, other than that, things haven't changed much last 2 days.
  11. Day 35-36, BAM day 12-13


    Notes:

    Did some chest yesterday like planned. There weren't much pain in my shoulder but it still felt tender and a bit sore. I started with flat bench, and after the first set, the shoulder didn't feel too great, so I just continued on with my workout but kept the weight a bit lower than usual. Even though my shoulder was sore, I still had a good workout with great pumps.

    Watched football today (hell yea Patriots), then went to the gym for a half hour of cardio after the first game (Bike, Eliptical, Incline Walk).


    Workout:

    Flat bench: 225x8, 225x10, 225x10
    Hammer Strength Incline press (narrow grip): 180x10, 180x9, 180x8
    Pec Deck: 3 sets
    Cable Flyes: 3 sets


    Diet:

    Last meal last night was a bit weak, I fell asleep on the couch and was way too tired to boil eggs or make anything, so just settled with a shake and some enova oil.
  12. Day 37, BAM day 14


    Notes:

    Sorry I've been lazy with the updates. I got 2 updates today: 3 days, 2 workouts. I've been studying for my certification a bit, but also hanging out with friends a lot before going back to school this sunday. Monday was arms, so I'll get righ to it.


    Workout:

    V-bar pushdowns on double pulley: 80x12, 90x11, 110x6
    Skulls: 85x12 (stopped, elbow tendonitis was killing me on this)
    Reverse grip Pushdowns: 3 sets
    BB Curls superset w/ OH ext. Machine: 95x12, 105x10, 105x10 + 3 sets
    Reverse seated preacher curls: 70x10, 70x8, 70x8, 70x7
    Rope Pushdowns superset w/ Wide campered bar curls: 3 sets each


    Diet:

    I've been eating pretty much all chicken lately for solid protein, nothing else are much different.
  13. Day 38-39, BAM 15-16


    Notes:

    Rest day yesterday, I was just being lazy since my workout partner ain't going because he started a job. Today was leg day, but I must've slept wrong, my right knee tendonitis was extremely bad today, it was hurting without me doing anything at all. So I just did some hams and calves. The good news is that my low back is finally healthy enough to do bigger movements, so I got back into doing some moderate weight stiff legs today, felt pretty good.


    Workout:

    Stiff Legged Deadlifts: 135x12, 135x12, 185x10, 185x10
    Lying Leg Curls: 4 sets
    Alternate Leg standing curls: 3 sets
    Heavy Calves: 3 sets
    Alternate rep calve raises: 3 sets


    Diet:

    Went out to eat tonite and had some Triple prime burger from Ruby Tuesday's, it was pretty good

  14. How are your weight gains? Any noticeable body recomp or size changes?

  15. Quote Originally Posted by maddenizor
    How are your weight gains? Any noticeable body recomp or size changes?

    I was going to update on that tomorrow as I forgot to take my weight this morning. I've had noticeable size gains and some fat gain around my mid section. My friend that saw me in the beginning of the break went on vacation, came back couple days ago and told me I got bigger, I'm filling up my sweatshirts even more. My arms are well over 17' now, haven't taken the measurements on anything else yet. My pants around the legs even without any heavy leg work because of my tendonitis knees. Overall, pretty good so far, although strength gains are not fully what I expected.

  16. Fair enough, at least the mirror is looking better
  17. Day 40, BAM day 17


    Yesterday was a great amount of ab work and 20 minutes of cardio. I left my workout log in the car outside, but since I already showered and about to head to bed, too lazy to get out in the cold, so I'll update my back workout from today, tomorrow


    Here's a quick look at what's been going on:

    - Weight is up to 219 lbs (+14) in the morning
    - My abs has faded a bit, but skinfold hasn't increased much, i figure that in the future, once the carbs are cut down a bit, things'll be fine.
    - Arms are both over 17' now
    - I've been experiencing a great amount of thirst the hour after each of my BAM dose.
    - strength is still climbing steadily
  18. Day 41, BAM 18


    alright, time for updates. I'm back in school and starting classes 2morrow morning 8am, feeling pretty depressed about that

    here's the back workout last friday:


    Wide neutral grip pullups: 7, 6
    Narrow neutral grip pullups: 5, 6
    Wide grip pulldowns: 220x9, 220x7.5, 230x6.5
    Cybex pull back machine: 3 sets, last set drop set
    Reverse grip on Flex Fitness seated rows: 3 sets


    my back was SORE after that workout, haven't had a back workout like that in awhile, feeling pretty good
  19. Day 42, BAM 19


    Notes:

    I am in some serious trouble with my left rotator cuff. It felt sore last week on chest day but I ignored it and just went on with my workout. This week the pain got worse. I tried to bench twice during the workout but couldn't do it, so I just went with a shoulder day instead with a bunch of breaks in between trying out my chest. Not that great of a workout overall, but I did have a personal best on DB press.


    Workout:

    DB Press: 70x12, 85x10 (PR), 70x13
    Side Laterals (slower, controlled): 50x10, 50x12, 50x10
    Behind the back cable side raises: 3 sets


    Diet:

    Diet on saturday was a bit messed up, went out for my last day in massachusetts and had to skip a meal, other than that everything was normal
  20. Day 43, 44, BAM day 20, 21, Restore 0, 1


    Two off days, yesterday I traveled all day from MA to IL. Had two Potbelly sandwiches at the airport and didn't have time to eat 6 meals, so I just went with 5.

    Couldn't resist playing basketball today, i only played one game though since everyone was back and the gym was extremely crowded.

    1st day of having Restore in the stack.

  21. Wow 14lbs so far thats f***in awesome bro congrats.
  22. Day 45, BAM day 22, Restore 2


    Notes:

    SOOOO EFFFIN BUSSY. I woke up at 6:45 yesterday morning to eat before the 8am class. **** ended up being cancelled without noticing us. Today, I woke up at 5:45 to go to a personal trainers' meeting. Starting tomorrow, I'll be having 4 three hour training/learning sessions for the next week to prepare for work. Ontop of that, I have classes from morning to afternoon. Good thing I don't have labs at night this semester.

    Lifted at night time both yesterday and today. Arms and Back respectively. I was so tired yesterday from lack of sleep, grocery shopping for 3 hours, and 3 classes, but ended up getting a pretty effective workout at 10pm.


    ***Important note***

    I'm back at school so the machines are a bit different.


    Workout:

    Cambered bar pushdowns: 20plates (full rack)x9, 20x11, 20x9
    Rev. Grip Pushdowns: 17x10, 17x9, 17x8
    OH Tricep extension machine: 3 sets
    BB Curls: 95x12, 115x8, 115x8 (PR)
    Rev. Preachers: 65x12, 75x9, 75x7


    Diet:

    No one to cook for me now that I'm back at school. Meals are not that much different, but I'm having oats more often now and barely any yams cause I hate cooking them. Proteins are actually leaner and better since my mom's not cooking the pork and fatty beef.

    My 6 day time meals are turning into 7, even 8 smaller meals, especially during earlier part of the day. I really have no time to sit down for a big meal.

    I might have lost a pound or two last couple of days, with schedule all messed up and no time for meals. I'm sure it's just water.
  23. Day 46, BAM day 23, Restore 3


    Notes:

    2nd update of the day, this one is for today.

    I won a product naming contest for Omega sports and got some free supplements. I'm going to start with the Omega flex tomorrow to help out my joints through the last period of my bulk.

    Back day was great today, felt really strong and the pump was great.


    Workout:

    Wide neutral pullups: 7,7,5
    Wide Pulldowns: 14platesx10, 15x7, 15x8
    DB rows: 100x10, 100x10, 100x9
    Pullovers: 3 sets
  24. Day 47-49, BAM day 24-26, Restore 4-6


    Notes:

    Off day on Day 47, i didn't get home after my morning classes until 7 at night. Yesterday I did some shoulders and hams. Threw hams in there because I'm not gon be able to go to the gym saturday and sunday, not having a car sucks. My usual rides on weekends to the gym are all outta town this weekend.

    Shoulders got stronger once again, even though i can still feel a bit of pain from couple weeks ago. I'm trying to be very careful not to over work them right now. After this bulk, I really need to phase out of heavy weights for awhile, go into higher reps, conditioning work while cutting to relieve my joints and tendons.

    ***Today is day 49, last day of Jungle Warfare***

    Workout:

    DB Press: 85x10, 90x7 (PR), 90x6
    Rear delt on bench: 45x12, 50x10, 50x10
    Side Laterals: 50x12, 50x12, 55x9

    Stiff Leg deads: 135x10, 135x10, 185x8, 185x10
    Seated Leg Curls: 4 sets


    Diet:

    I don't know if anyone has a restaurant called Flat Top around their area. But one just opened on campus and it's definitly my favorite place to go now after just one visit. You basically pay 9 dollars for unlimited food. All kinds of vegetables, noodles put together with over nearly 20 different sauces. Not only that, you also have beef tenderloin, chicken, pork tenderloin and catfish to add to together and they will stirfry it all together. I'm definitly going there at least once a week from now on.
  25. Day 50, BAM day 27, Restore 7


    Notes:

    Busiest week of the year so far. Sunday after my Patriots blew the 21-3 second quarter lead, I headed off to the gym at 10pm to take my mind off of it. My left chest is still hurt when I tried to bench, so I went high reps, short rest on 3 kinds of cable flyes. Haven't really hit chest directly for 3 weeks now until that day, so it was pretty sore and fatigued came very fast after I started.


    Workout:

    Cable Flyes: 3 sets, 12-16 reps
    Pec Deck: 3 sets, 10-12 reps
    Underhand cable flyes: 3 sets, 10-14 reps


    Diet:

    I haven't had time to get my 6 solid meals in past few days. My 6th meal is usually a big Pro Complex PM shake with some enova oil. I got so much going on during the day, I sometimes have to go over 3 hours without eating. Playing catch up do not sit well for my stomach so I'm just doing whatever I can.
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