Steve0178 tests THE EVOLUTION STACK from ALR industries *sponsored log*

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  1. Quote Originally Posted by FitnFirm
    Glad to hear the mysterious bruises are going away !

    So far no weight gain for you huh, maybe need to up cals or protein for better muscle food.

    please list yesterdays meals and I will figure out their nutrient content like I have done for others to see if you are eating enough food
    I can list them but your probably not going to be able to figure out my calories from chipotle. Here is a little help... www.chipotlefan .com

    Meal 1: 4 granola bars...on the run to work
    Meal 2: 4 chipotle tacos (1072.5 cal, 40.5g fat, 91g carbs, 86g protein) almost 33/33/33
    Meal 3: penn station 6" chicken teraki extra chicken
    Meal 4: 2 servings protein
    Snack: 1 serving protein, wheat crips
    meal 5: 1/2 pizza 4 meat thin crust
    pre bed: 2 servings protein 8oz skim milk

  2. Day 9: legs


    Weight: 174

    Notes:
    Very very dry mouth, cant get enough water!
    Increased DOMS, shoulders never get sore but today they are on fire.

    Workout:
    Went really well today. Had a lot of energy, though i feel i would have done better if they werent painting in the gym when i was working out! the fumes made me dizzy after doing heavy squats. I thought a couple of times i was going to pass out. How stupid can they be!!! Sorry just had to vent.

    Warm up, eliptical for 5 minutes at 190 rpm.

    Squats: smith machine
    90 x 20
    180 x 14
    270 x 10
    360 x 8
    410 x 5 (very close to pr!!!)
    270 x 7
    180 x 8
    90 x 12

    Calf raises: smith machine
    180 x 25
    270 x 15
    180 x 25

    Calf raises: leg press
    270 x 20
    360 x 12
    450 x 8
    450 x 8
    270 x 14

    Lunges with DB:
    60 x 20 steps
    65 x 20 steps
    70 x 16 steps

    Leg extentions: Definitley could have gone heavier but i was kinda smoked by this time
    180 x 15
    180 x 12
    180 x 12
    180 x 10

    Leg Curls
    80 x 15
    80 x 12
    80 x 12
    80 x 10

    Overall:
    Workout was great, almost got a pr on my squats. I feel like its coming closer each workout. I can barely walk right now which is great. You should have seen me trying to come up the steps...gotta love that feeling

    DOMS:
    Shoulders: 6
    nothing else

    Diet: Much better diet today!
    3840 calories
    F / C / P
    31/31/38

    Water intake:
    8 quarts - 2 gallons
    •   
       

  3. Day 10: off


    Wasnt planning on taking today off but I had zero energy and a bad headache today so i decided it would be best to take today off. I have class from 9am -9pm tomorrow Dont know how im gonna get my calories in tomorrow.

  4. Had me worried there for a minute Steve. I saw your calorie intake and I thought 31/31/38 was grams not percentage. Wheew!

  5. Quote Originally Posted by SoMdHunter
    Had me worried there for a minute Steve. I saw your calorie intake and I thought 31/31/38 was grams not percentage. Wheew!

    LOL that would be bad!!!
  6. Day 11: chest and tris


    Weight: forgot to check today....school gym threw me off!

    Notes:
    chaped lips still
    Thirst
    Easily bruising still (huge one on my leg)

    Workout:
    Went great today...Only complaint is I would have liked to have more time. I worked out between classes and the gym was really busy so i didnt get as many sets as i would have like to get in. other than that my strength seems to be up considerably and i keep approaching PRs. Probably by next week!

    Flat Bench BB: (didnt have a spotter so i didnt push for that extra rep or two)
    135 x 20
    225 x 10
    275 x 4
    275 x 4

    Tricept single arm machine pull downs:
    80 x 5, 60 x 6
    80 x 5, 60 x 5
    80 x 4, 60 x 4
    80 x 3, 60 x 5

    Flat bech DB:
    110 x 4
    110 x 4
    100 x 5

    Tricept overhead db extention: (single arm)
    45 x 7
    45 x 5
    35 x 6
    35 x 5

    Incline DB:
    90 x 6
    90 x 5
    80 x 7
    80 x 5
    60 x 8

    Tricept machine pulldown: 2 hands
    150 x 12
    150 x 10
    150 x 10

    DB flys:
    45 x 8
    45 x 8
    45 x 6
    45 x 4

    Overall: workout went great. That gym is very crowded!! Im really loving this stack so far. I can definitley see the strength climbing each workout. Thats pretty good considering its only 11 days into it.

    DOMS:
    Legs: 6.5 pain in the a$$ going up all the steps at school!

    Diet:
    Not on par today...Tried to eat as much as i could at lunch bc i wouldnt be able to eat again until 9!!! SUCKS! Luckily i brought some nuts and munched on them and drank a couple protein shakes but still....I dont know how im gonna keep my diet in check during school. I guess my bookbag is going to be a bread cabinet. I can keep some bagels and nuts and maybe fruit with me but i cant go too crazy. I can also take some weight gainer shakes to pull me through. Any other suggestions?

    Water intake:
    9 quarts: 2.25 gallons
  7. Day 12: Back and bis


    Weight: 176 (+2)

    Notes:
    Dry mouth
    increased strength!

    Workout:
    Went awesome tonight! Had a lot of energy and got 3 prs!!

    Standing db curls:
    25 x 20
    35 x 12
    40 x 10

    Assisted pullups
    140 x 12
    140 x 11
    140 x 10

    Standing DB curls 21s:
    35 x 7low,7hi,7full
    35 x 7low,7hi,6full
    35 x 7low,7hi,4full

    Deadlifts::dl:
    135 x 10
    225 x 8
    365 x 2 *PR
    315 x 3

    Sitting DB curls:
    50 x 7 *PR
    50 x 5
    45 x 5
    20 x 10 (nice and slow...15 seconds for each rep...what a pump!)

    Tbar Rows:
    4 plates x 10
    5 plates x 8
    5.5 plates x 4 *PR (definitley could have gotten 1 or 2 more but the bar moved and threw me off. Oh well still excited!

    Overall:
    workout was awesome! Glad to see an increase in weight also. Hopefully i can make it to 180 by the end of this log...thats at least the goal.

    DOMS:
    Legs still sore: 3
    chest: 6

    Diet::izza:
    calories - 4330
    F / C / P
    36/28/36

    Water intake:
    9 quarts: 2.25 gallons
  8. Day 13: shoulders


    Weight: 176.5 (+2.5)

    Notes:
    Muscles looking more full
    Strength up
    Desert in my mouth!

    Workout:
    Well i had a totatly different workout than normal tonight. Yesterday i walked into the gym and one of the trainers asked me if i would like to workout with her some night. SO i said sure, how about tomorrow (which was today). So i let her call the shots tonight and i just did what she said. I didnt go heavy at all but we went non stop for 30 minutes. The longest break i had was 1 minute and that was once. It was a great change of pace!

    BB press: 10 seconds rest between sets
    90 x 15
    90 x 15
    90 x 14
    60 x 15 front
    60 x 15 back

    Arnold press superseted with upright rows: Dropsets
    AP: 30 x 16, UR:25 x 15, 35 x 15, 45 x 15
    AP: 30 x 15, UR:45 x 15, 35 x 15, 25 x 13
    AP: 30 x 11, UR:25 x 15, 35 x 12, 45 x 10
    AP: 30 x 10, UR: 45 x 15, 35 x 12, 25 x 10

    Side lat raises
    20 x 15
    20 x 15
    20 x 14
    20 x 13

    Reverse cable crossovers:
    20 x 20
    20 x 16
    15 x 16

    While these numbers are not high at all, remember i was going though this workout like a run-away train with little to no rest at all between sets. By the end of this i couldnt even raise my shoulders! It was great! Also, ive never seen my shoulders this pumped up...it was awesome looking!


    Our session was over but i still hit up some shrugs on the dumbells
    110 x 15
    120 x 12
    130 x 13 *PR
    130 x 12
    130 x 11

    Overall: Workout was awesome...what a great change of pace! I love not being able to lift my shoulders. Also i was happy to get the pr!

    DOMS:
    chest: 3
    Back: 5

    Diet:
    3654 calories
    F / C / P
    28/30/42


    Water intake:
    8.5 quarts - 2.125 gallons
  9. Day 14: Legs


    Weight: 175 (+1)

    Notes:
    nothing new to report, just the same sides ive noted already

    Workout: My lower back was very sore from back 2 days ago and so i didnt want to aggrivate it too much. I decided to do a totatlly diffent leg workout than im used to. I didnt want to put a lot of pressure on my back.

    Hack Squats:
    90 x 20
    180 x 14
    270 x 10
    360 x 6
    360 x 6

    Calf raises (on hack squat)
    90 x 25
    180 x 20
    270 x 15
    360 x 15

    Leg press (incline)
    720 x 10
    855 x 8
    945 x 6
    945 x 5 (havent done these in so long im not sure how close it is to a PR. Ive gone to 995 before but im not sure how many i got)
    630 x 8

    Calf raises (on leg press)
    450 x 10
    540 x 7
    540 x 6

    Lunges
    80 x 16 steps *PR After this set i felt like i pulled something. I have an old track injury and it was really bothing me after this set so i decided to call it a day.

    Overall:
    great workout, i really wish i didnt hurt my leg. Im sure its nothing but if i would have kept pushing it then i would have really hurt something. None-the-less, im happy with the numbers.

    DOMS:
    shoulders: 7 (never been this sore)
    Back: 5 (increased during workout)

    Diet:
    3462 calories
    F / C / P
    27/35/38

    Water:
    7 quarts - 1.75 gallons
  10. Day 15: off


    *In case you are wondering, im writing these posts the day after to make sure my calorie counts are more accurate. I have been eating later and so this way i can make sure everything is accurate*

    Weight: 175 (+1)

    Notes:
    Muscles definitley filling out more
    A bit of lethargy developing

    Workout:
    decided to take today off due to being so dam sore (also the playoffs played a part in my decision )

    DOMS:
    Shoulders: 8 (never been this sore!!!)
    Back: 5

    Diet:
    calories: 4121
    F / C / P
    31/42/27
    (a little low on protein today )

    Water intake
    9 quarts - 2.25 gallons
    __________________
    •   
       

  11. Day 16: chest and tris


    Weight: 176.5 (+2.5)

    Notes:
    Muscles feeling more full
    Thirsty as hell!!!
    More lethargy

    Workout:
    Went pretty good today. I dont think im going to be hitting any PRs on chest due to my shoulder injury. It definitley took me back a bit. Im still happy with the progression im making. Each week the same exercises are feeling lighter so thats a plus!

    Flat bench BB:
    135 x 15
    135 x 15
    225 x 10
    275 x 5
    275 x 5
    225 x 8

    Flat Bench DB:
    110 x 4 (stupid shoulder injury!)
    100 x 6
    100 x 5

    Incline DB:
    100 x 8
    100 x 7
    100 x 5

    Cable crossovers: dropsets
    100 x 9, 80 x 8, 40 x 15
    100 x 9, 80 x 7, 40 x 12
    100 x 7, 80 x 8, 40 x 12
    40 x 20

    Tricept DB overhead extention:
    100 x 10
    100 x 9
    100 x 9
    100 x 8

    DB single arm extentions
    35 x 10
    35 x 8
    35 x 7
    35 x 7

    Tricept Pulley single arm pulldowns: Dropsets
    80 x 10, 60 x 10, 40 x 11
    80 x 8, 60 x 10, 40 x 10
    80 x 8, 60 x 9, 40 x 10

    Overall: really good workout. I have felt really weak in chest for the past couple of months since i hurt my shoulder and i feel like im at least coming back. Definitley going to take some time and a lot of stretching but hopefully i can get past this injury and back to where i was and further!

    DOMS:
    Shoulders: 5 still sore!!!
    back: 2

    Diet:
    4042 calories
    F / C / P
    26/37/35

    Water intake:
    9 gallons - 2.25 gallons
  12. Day 17: back and bis


    Weight: 177 (+ 3)

    Notes:
    Feeling much bigger
    Dry feeling
    Lethargy
    Not as thirsty as before but still more than normal

    Workout:
    It was really hard to get motivated today. I almost stayed home...which im really glad i didn't! I dont know why but JW seems to increase lethargy with me quite a bit.
    Assisted pullups:
    140 x 12
    140 x 12
    140 x 12

    Deadlifts (didnt do these tonight, just one set to get me pumped up and ready to go)
    135 x 10

    T-Bar rows
    3 plates x 10
    4 plates x 10
    5 plates x 9
    6 plates x 6 *PR* Felt great!!!(old pr was 5.5 plates x 4)
    4 plates x 10, 3P x 6, 2P x 7 dropset (wow felt like i was gonna pass out after this one!)

    Pulldowns:
    200 x 10
    150 x 12
    150 x 12
    150 x 10

    Machine rows:
    90 x 25
    100 x 15
    100 x 10

    Standing curls DB: (believe it or not i was really struggling with these from being so pumped...which is a good thing)
    30 x 15
    40 x 8
    40 x 7
    30 x 5
    20 x 12

    Preacher bench curls:
    75 x 11
    75 x 9
    75 x 6

    Concentration curls:
    25 x 8
    20 x 10
    20 x 8
    20 x 6
    20 x 5

    Overall:
    Workout was awesome. Set a new PR and demolished my old record so that made me really happy. My weight is steadily increasing which is great. Cant complain at all! this stack kicks some asssss!

    DOMS:
    Shoulders: 3 Still!!!!
    Legs: 3
    Chest: 4
    Tris: 5

    Diet: A little short today
    3345 calories
    F / C / P
    29/34/37

    Water intake:
    8 quarts - 2 gallons
  13. Day 18: off...day 19: Legs and shoulders


    Well day 18 was spent at school. 9am - 9pm sucks! My caloric intake was not very good. I ate very clean all day but didnt get many calories. Afterwards i ate an enire large pizza (minus 2 pieces) from Donatoes. I dont want to think about how much fat i had....


    Day 19: Legs/Shoulders

    Weight: 177 (+3)

    Notes:
    Nothing new to report

    Workout:
    Was awesome today! I had a killer headache which sucked but i powered through it. Nevertheless i had a lot of energy and everything felt really light....i love days like that!

    Squats:
    90 x 20
    180 x 15
    270 x 10
    360 x 8
    430 x 5 *PR* Havent tried past 410
    430 x 5
    360 x 6
    270 x 8
    180 x 8
    90 x 6 (as slow as possible)

    Leg extentions:
    180 x 12
    270 x 10
    320 x 6
    180 x 10

    Leg Curls:
    100 x 15
    120 x 12
    150 x 7
    100 x 10

    Hammer strength overhead press: (these guys were a little hard to get past since i was sore...they felt really lite but the pain was holding me back)
    90 x 20
    180 x 12
    180 x 15
    180 x 12

    Side lat raises standing: Superset with Front lat raises below
    30 x 15
    35 x 12
    35 x 12
    35 x 11
    30 x 12
    Front lat raises:
    20 x 15
    20 x 12
    20 x 8
    20 x 6
    20 x 6

    Arnold press: Superset with side lat raises below
    40 x 12
    40 x 11
    40 x 8
    40 x 7
    Side lat raises sitting:
    20 x 12
    20 x 10
    20 x 10
    20 x 8

    Overall:
    Workout was killer! One of the best ive ever had! Im pretty excited about my pr also bc i havent been at a plateau since my last JW stack.

    Diet: Too soon to post but its been really good today...made homemade deer chili which is really lean and full of protein

    Water intake: also too soon to post but its been pretty consistent around 2 gallons/day. Right now im at about 5 quarts so i should easily hit 2 gallons.

  14. Talk about strong ass legs!! NICE squats! Huge volume too!

  15. Quote Originally Posted by smithsonga
    Talk about strong ass legs!! NICE squats! Huge volume too!

    Thanks man! It was a fun workout!
  16. Day 20: Chest and bis


    Weight: 177 (+3)

    Notes:
    A noticable difference in muscle fullness. I had 3 people say i looked a lot bigger today...and i felt bigger.

    Workout:
    Amazing!!! Had a ton of energy, more control than normal, and getting more heavy.

    Flat bench BB:
    135 x 20
    225 x 9
    275 x 5
    295 x 3 (felt a lot of control...much more than normal)

    Flat bench DB:
    100 x 7
    100 x 6
    100 x 5

    Incine bench DB:
    100 x 7
    100 x 6
    100 x 6
    100 x 5

    Incline DB flys:
    60 x 4 (hurt my shoulder a bit)
    40 x 8
    40 x 7

    Cable cross over:
    110 x 6
    90 x 10
    90 x 9

    Sitting DB curls:
    40 x 10
    55 x 6 *PR* last week 50 x 6
    55 x 4
    40 x 8
    20 x 12
    20 x 10

    Preacher bench curls:
    75 x 10
    95 x 5
    75 x 8
    75 x 7

    Standing DB curls:
    20 x 12
    20 x 12
    20 x 8

    Cable curls:
    40 x 11
    40 x 10
    40 x 9

    Overall: Awesome!!!

    DOMS:
    Legs - 6
    Shoulders - 5

    Diet:
    so far im at 3155 cal. Going to try to take another 300 or so

    Water:
    so far im at 6 quarts...try for 2 more!
  17. Day 21: tricepts


    Weight: 176 (+2)

    Notes:
    Had very little motivation today

    Workout:
    I was planning on working back and tris but i had a bad headache and very little motivation. I at least made it to do tris. I will throw back in tomorrow with shoulders.

    Overhead DB extentions (2 hands)
    110 x 10
    110 x 9
    110 x 9
    110 x 8

    Single arm overhead db extentions
    30 x 12
    35 x 10
    35 x 10
    30 x 10

    Tricept machine pulldowns:
    150 x 12
    150 x 11
    150 x 9
    150 x 8

    Overall:
    Not very happy with the workout but at least i made it in today. I was thinking of not going in due to the headache. Oh well i guess we all have bad days.

    DOMS:
    chest 6
    Legs 2.5

    Diet:
    3846 calories
    F / C / P
    33/31/36
    Fat was definitley too high today...tomorrow im gonna have to be more strict.

    Water intake:
    7 quarts - 1.75 gallons
  18. Day 22: back and shoulders


    Weight: 176 (+2)

    Notes:
    nothing new

    Workout:
    was good today...didnt do anything too crazy and no prs but it was still a good workout. Had a good amount of energy and got a great pump. My back was burning after deads (even though i didnt do too many)

    Pullups Widegrip
    16
    12
    9

    Deadlifts:
    135 x 10
    225 x 9
    315 x 3 (trying to save energy)
    Tried for 405 but no luck
    225 x 8

    Close grip machine pulls:
    150 x 15
    150 x 14
    150 x 12
    150 x 11

    Arnold press:
    40 x 15
    50 x 12
    60 x 10
    70 x 6

    Hammer strength overhead press:
    180 x 15
    180 x 14
    180 x 14
    180 x 12

    side lat raises standing:
    30 x 15
    30 x 14
    30 x 12
    30 x 10

    side lat raises sitting:
    20 x 20
    20 x 16
    20 x 15
    20 x 12

    Dont know what to call these for rear delts: SUMO.tv - IFBB Pro Chris Cook teaches rear deltoid technique from GMV (yes i stole this one from a PT post
    30 x 16
    30 x 15
    30 x 12
    30 x 12

    Overall:
    I cant wait until i can start going heavy with shoulders. It feels like it is coming a long way in getting better but also feels like it has a lot still to go. Im on the road to recovery which is great but i miss going heavy!!! Not sure why my back was not really there today but oh well.

    Diet:
    3456 calories
    F / C / P
    29/35/36
  19. Day 21: off - Football!


    Weight: 177 (+3)

    I worked this morning and had to watch the playoffs so decided to take today off!

    One thing, yesterday i had to go out and buy all new panths bc i cant fit into my 32s anymore. The waist fits fine but the legs are way too tight. I am wearing 33 and 34s and they are way too big in the waist but the legs are about right. Also i feel much fuller all around and im getting a lot of compiments also. I am loving this stack!!!
  20. Day 24: chest and bis


    Weight: 175 (+1)

    Notes:
    Looking very lean today

    Workout:
    Went awesome today...i would rate it a 10/10. I was at the gym for about 3 hrs and had strength the entire time. Everything felt light (except the 120 dumbells lol).

    Flat bench:
    125 x 20
    225 x 10

    Incline DB:
    80 x 12
    90 x 9
    110 x 7 *PR*
    120 x 3 Almost a pr which is really great since ive fallen so far behind in chest bc of my shoulder problems.
    115 x 4

    Flat DB:
    115 x 5
    115 x 4
    110 x 5

    Hammer strength Incline:
    360 x 3, 270 x 3 Dropset
    270 x 7
    270 x 7

    Cable cross overs decline:
    110 x 6
    110 x 7
    110 x 6, 80 x 6

    Cable cross overs incline:
    70 x 7
    70 x 6
    70 x 6, 60 x 4, 40 x 4, 20 x 12 (triple drop)

    Barbell curls: (all done with 55 lbs)
    Close grip top half
    3 sets of 8

    Wide grip top half
    3 sets of 8

    close girp bottom half
    3 sets of 10

    wide grip bottom half
    3 sets of 10

    Incline barbell curls (laying with chest against bench)
    40 x 6
    30 x 8
    30 x 8
    30 x 7

    Concentraion curls:
    3 sets of 20 x 12

    Overall:
    i am extremly happy with the workout today. Although i didnt get the heaviest set PR, i have made a ton of progress on this cycle. If would be intersting to see where i would be had i not screwed up my shoulder. Everything felt great today and i had an amazing pump going throughout the entire workout.

    Diet:
    3478 calories
    F / C / P
    27/34/39

    Water intake:
    7 quarts - 1.75 gallons
  21. Day 25: off


    Notes:
    Euphoric feeling the past two days

    Workout:
    9am - 9pm school no time for the gym today.

    DOMS:
    Chest - 7 very sore
    bis - 4

    Diet:
    Low but very clean...not sure on the numbers, im gonna try to cram in as much as possible tonight since i didnt have much during the day. Its so hard to get a lot of quality calories at school.

    Water intake:
    so far 5 quarts, should easily make 7 or 8 total.
  22. Day 26: Legs


    Weight: 177 (+3)

    Notes:
    Had a huge headace all day

    Workout:
    was not very good, i felt like crap today. Had little motivation and head was pounding. I dont know if its just the crappy weather or that im fighting something off. I know a lot of stuff is going around lately and i really hope im not getting sick. I woke up with the headache and as im typing this i still feel like crap. Anyways i truged through the workout today...was very short and not very intense. I also didnt really push myself due to feeling bad.

    Squats: SM
    90 x 18
    180 x 12
    180 x 12
    180 x 11
    270 x 10
    270 x 9
    180 x 10
    90 x 10
    90 x 10

    Leg extentions:
    180 x 12
    180 x 12
    180 x 11
    180 x 10
    180 x 10

    Leg curls:
    110 x 12
    120 x 10
    140 x 10
    150 x 10
    100 x 10

    Overall:
    not happy with the workout but i guess we all have bad days.

    DOMS:
    chest - 3 still sore
    bis - 3 actually just as sore as yesterday

    Diet:
    3564 calories
    F / C / P
    33/37/30

    Water intake:
    9 quarts - 2.25 gallons
  23. Day 27: Shoulders


    Weight: 176 (+2)

    Notes:
    Shoulder is in some pain!

    Workout:
    Went pretty good today. My shoulder was huring a lot from hitting those 120 db the other day for incline. So i decided to take it a little easy on the presses. I flew through the workout with very little to no rest between sets and had an awsome pump. Last time i did this i got extremley sore so im hoping i will be really sore tomorrow.

    Hammer strength presses
    90 x 20
    90 x 16
    90 x 16
    90 x 15

    Arnold presses:
    45 x 12
    45 x 11
    45 x 10
    45 x 8

    Lat raises standing:
    20 x 16
    25 x 14
    25 x 14
    30 x 12
    40 x 9
    25 x 9

    Lat raises sitting:
    20 x 10
    20 x 10
    20 x 9

    front lat raises:
    25 x 10
    25 x 8
    20 x 8
    20 x 7

    Shrugs:
    130 x 14 *PR*
    130 x 15 *PR*
    130 x 11

    Overall:
    Great workout. I cant wait until one day when i can go heavy again with the presses but until then i have to just focus on hitting the muscles with little rest and a lot of sets. The pump you get from this is addicting.

    Diet:
    3245 cal.
    F / C / P
    25/39/36
  24. Day 28: Back and tris


    Weight: 177 (+3)

    Notes:
    Nothing new to note

    Workout:
    Went great...I forgot my music and i swear i never workout the same without my music! I know its pathetic but it really helps me! Anyways, i felt really good today and got an awesome pump. Started off heavy and then focused on form and pump. Didnt do deads today bc my back hurt and was very tight all day.

    Warmup with t bar machine:
    100 x 10
    100 x 10

    Single arm dumbell rows (aka chainsaws):
    100 x 14
    120 x 10
    130 x 12 *PR* Felt awesome!
    130 x 8

    Pulley machine rows:
    150 x 12
    150 x 10
    150 x 9
    150 x 8

    Widegrip Pulldowns: Dropsets (did these guys quick and got an awesome pump)
    170 x 10, 120 x 10
    170 x 8, 120 x 8
    120 x 10, 100 x 8
    100 x 12, 80 x 8, 60 x 8
    100 x 16, 60 x 7
    80 x 16, 60 x 8
    60 x 16

    Skullcrushers:
    115 x 10
    115 x 10
    115 x 9
    115 x 9 (these were coming easy but hurting my wrists so i didnt push it)

    Single arm pulley pulldowns: Dropsets
    80 x 10, 60 x 9
    80 x 8, 60 x 8
    80 x 7, 60 x 8
    80 x 7, 60 x 7

    V-bar pulldowns:
    80 x 12
    80 x 10
    80 x 8
    80 x 8

    Overall:
    Great workout. Im sure im going to be sore tomorrow as my back was pumped to hell and back. I also got a great compliment today (well actually 2) There is a guy in the gym who is pretty much known as the best built guy (at least upper body wise). Anyways i was talking to a girl and told her that i wanted to look like this guy. She said that she thought we were brothers or something because we were both built the same. She also told me that i was almost as big as him if not bigger. I personally think i have a long way to go to catch up with him but i really could not have got a better compliment! The second was from a cop who is built really well and he told me that he wishes he could have the V i have in my back. These two compliments made me feel really good today. It always is nice when someone notices your hard work.

    DOMS:
    arms 4
    shoulders 3

    Diet: very clean a good today!
    3457 calories
    F / C / P
    27/35/38
  25. Day 29: Chest (kinda)


    Weight: 178 (+4)

    Notes:
    lethargy

    Workout:
    Well today was a really stange day. I have been a little stressed/depressed due to my best friend at work leaving. Today it really hit me at its his last day. I tried to do chest today and my shoulder was killing. I couldnt even get the 80s up for incline bc it hurt so bad. Those 120s last workout really set me back. Anyways, the combo of being stessed/depressed and my shoulder really bumbed me out in the gym. I tried to do some sets but just felt like crap and left early.

    Flat bench BB:
    135 x 18
    225 x 10

    Flat bench db:
    80 x 12
    80 x 11
    80 x 11

    Cable crossovers:
    90 x 12
    90 x 12
    90 x 11

    Overall:
    Very depressing day. On the good side i did get a lot of cal. today. I am also happy about my weight going up. We will see where it is today.

    DOMS:
    back 5
    Tris 6

    Diet:
    4231 calories
    F / C / P
    30/36/34
  26. Day 30: bis


    Weight: 178 (+4)

    Notes:
    nothing new

    Workout:
    Great workout even though it was really quick today. I was on a tight time schedule today but made it to the gym for a little bit (this is why i only did bis). The workout was really good. Had a lot of energy and got an awesome pump.

    Standing DB curls:
    25 x 20
    40 x 10
    40 x 10
    40 x 8
    20 x 15

    Sitting DB curls:
    55 x 7 *PR*
    55 x 5
    50 x 6
    20 x 15

    Preacher curls:
    75 x 10
    75 x 10
    75 x 9

    Concentarion curls
    25 x 10
    25 x 9
    25 x 7

    Overall:
    Very excited about keeping the weight up from yesterday. That puts me at +4 lbs for the cycle which i think is pretty good. Also i was really excited when i took measurements of my arms tonight. I was at 16.75 for the left and 16.75 for the right. That means i put .25 on the left and .75 on the right...and finally my right is the same size as the left! I will give the full reveiw tomorrow and pics either tomorrow or the following day.

    DOMS:
    back 3
    tris 4

    Diet:
    3645 calories
    F / C / P
    29/36/35

    Water intake:
    7 quarts: 1.75 gallons

  27. SIDES AND DIFFERENCES BETWEEN JW ALONE AND THE EVO STACK
    Jungle Warfare
    increased libido
    Moderate increase in acne
    Strength gains in week 3
    No increase in thirst
    mild lethargy
    Greatly increased need for and quality of sleep
    Increased DOMS

    Evolution stack
    No increase in libido
    slight increase in acne
    HUGE increase in thirst
    strength gains in week 2
    Less mild lethargy
    Nothing differnt as far as sleep patterns
    Increased DOMS (same as JW solo)

    *The biggest difference i noticed is that the strength gains come on faster and hit you really hard. For example, with the JW stack i put on 50 lbs on squats in 8 weeks. With the evo stack i put on 40 lbs on squats in 4 weeks.*


    PERSONAL RECORDS(before and after)
    *Note that i didnt break many of my chest records due to my shoulder set back. However, im sure if my shoulder wasnt an issue i would have smashed those records. I think its pretty impressive that i actually made it back to where i was prior to injury in such a short time.

    Flat bench BB: 275 x 6, 325 x 1 ---> 275 x 6 (tied it)
    Flat bench DB: 115 x 5, 120 x 3 ---> 115 x 5 (tied)
    Incline DB: 120 x 4 ---> 120 x 3 (pretty close)
    Shrugs DB: 130 x 7 ---> 130 x 15
    Single arm DB rows: 130 x 7 ---> 130 x 12
    Deadlifts: 315 x 6, 365 x 1 --->315 x 6, 365 x 2
    Squats: 410 x 6 ---> 450 x 6 WAAA WHOOO!


    MEASUREMENTS
    Before/After
    Weight: 174 ---> 178
    Chest: 45.5 ---> 45.75 (+.25)
    Shoulders: 49.5 ---> 51.25 (+1.75)
    Left Bicept: 16.5 ---> 16.75 (+.25)
    Right Bicept: 16 ---> 16.75 (+.75)
    Right Thigh: 21.5 ---> 23.5 (+2)
    Left Thigh: 21.75 ---> 23.5 (+1.75)
    Left Calf: 15.25 ---> 15.25
    Right Calf: 15.25 ---> 15.25

    PICS
    Relaxed front pose


    Front Double Bi:

  28. Back Double bi


    Another back shot

  29. Dont have before shots for these but heres a couple more just for fun!




    RATINGS
    STRENGTH: 10/10 I couldn't be happier with the strength gains. For me to come back to where i was proir to my shoulder injury in such a short time was amazing. I killed almost all of my PRs that didnt directly invole my shouler. I am really happy with my gains on legs!
    SIDES: 8/10 The sides arent bad, the biggest downfall was the lethargy. Its managable though.
    SIZE: 8/10 Very happy with lower body gains, would like to see more upper body gains though.
    OVERALL: 9/10 AWESOME STACK! i would recommend it to anyone. Even though i didnt gain 15 lbs like some people, i had amazing strength gains and just felt overall more confident. I also put 4 lbs of muscle on (at least i feel like most of it is muscle)


    FINAL REVIEW
    Im very glad i was able to try this stack. I really believe this is one of the best stacks out there. I havent tried everything by any means but from what ive tried this is the best. Anyone would be happy with these products.


    *Thanks to everyone for following! you guys and gals have made it very fun and easy.*
  

  
 

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