Hoss ALRI Evolution STack

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    Hoss ALRI Evolution STack


    I'm doing a sponsored test for ALRI and their new Evolution stack. I"m extremely excited!

    Background:
    Age: 26
    Height: 5'7
    Weight: 172
    Body type: Part Meso part Endo
    Est. BF% : 9-10%

    Training experience:
    I've been training since I was a Freshman in high school. I mostly trained to increase my performance for baseball. In college I got extremely serious about weight training and have been a gym rat since around 1999. In 2004 I competed in my first bodybuilding competition and now consider myself a competitive bodybuilder first and foremost.

    Current Training Schedule / Protocol
    Saturday - Legs
    Sunday - Shoulders/Traps/Triceps/Abs
    Monday - Off
    Tuesday - Off
    Wednesday - Back/Low Back/Calves
    Thursday - Chest/Biceps/Forearms/Abs
    Friday - Off

    Cardio: 20-MInutes on Monday, Friday, & Sunday

    Current Supplements:
    Multi Vitamin
    Vitamin C
    XTend
    Glutamine
    CEE

    Nutrition:
    7 Meals Per Day
    285-300 Grams Protein
    170-225 Grams Carbs (lower on off days - higher on training days)
    Fats - I let them fall where they do but I always add EFA's to the tune of 28-35 per day

    Water = 2+ Gallons per day

    Short Term Goal - keep body fat around 10% and pack on 5-8 pounds of mass
    Intermediate goal - compete agaiun in fall of 2007
    Long Term Goal - win a natural pro card and compete in the Ohio State NPC and place top 3 in my class as a drug free athlete

    Supp History:
    MaxLMG
    ErgoMaxLMG
    NO Stimulators
    ECY
    BCAA
    GLutamine

    Kathy is going to post my pics when I email them to her.

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    I cant wait to see the results from these logs. I will also be running this stack.

    Good Luck!
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    you mind sharing what is in the Evolution Stack for people who dont know?
    •   
       

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    Quote Originally Posted by pistonpump
    you mind sharing what is in the Evolution Stack for people who dont know?
    ALRI Evolution Stack is:

    ALRI Jungle Warfare, Restore and their latest product, Bad Ass Mass (BAM).

    Check other logs here that have a description of each product.

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    I am looking forward to your results. I am running the same log but with much higher carbs (350g per day). Is 200g near maintenace level for you or is this enough for you to make gains?
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    Good luck bro.
    I just got my BAM yesterday.
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    Hoss Before Pictures !!!!!


    .












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    Nice pics. Pretty big.
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    Hey all, I'm starting tomorrow after a much needed week off. Ineeded it mentally and physically after competing 3 times this fall and nto taking a week off afterward.

    BTW, 200 grams carbs is a TON for me. I can make very very nice gains by eating as low as 150 carbs per day. In fact, the 6 weeks after I competed I ate around 100-170 carbs per day (higher on training days) and then would have 2-3 cheat meal son the weekend and was able to stay pretty lean and make some nice gains. I'm going to slowly incorporate more carbs as I go, bbut I am EXTREMELY carb sensitive and need to watch. I typically do well with low carbs and very HIGH EFA's.
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    Saturday, December 30, 2006

    First day on the evolution stack (Bad Ass Mass, Jungle Warfare, & Restore) and first day back in the gym after a week off. Felt amazing. Had to fight the vomit bug a couple of times so I know I was pushing the envelope. That's usually a good indicator to me on leg day. Workout, diet, & supplementation as follows. Keep in mind I'm posting this immediate post workou and only after my first 2 meals so the meals may vary slightly as the day goes. I am continuing to use Xtend & Glutamine & CEE throughout the day. I always use this cocktail thanks to Eric Broser and his great advice. I also do the Power, Rep Range, Shock workout invented by Eric Broser.

    Supplementation
    30-min before meal 1 - 7 Grams BCAA, 7 Grams Glutamine, 3 Grams CEE
    Immediate Post Workout - Regeneration X + 1 sv Xtend & 1 tsp glutamine
    & 30 Grams waxy Maize Starch
    30-min before meal 3 - 7 BCAA & 7 Glutamine & 2 Grams CEE
    30-min before meal 5 - 7 BCAA, 7 Glut, 2 CEE
    30-min before meal 7 - 5 BCAA, 10 Glut, 3 CEE
    Bad Ass Mass - Meals 1 & 5
    Restore - Meals 1, 4, 7
    Jungle Warfare - Meals 1, 4, 7
    1 Gram Vitamin C - Meals 1, 2, 4, 7
    Multi - Meals 3 & 7
    CMZ - 4 caps 30-min before meal 7

    Diet
    Meal 1 (pre wo) - 40 Grams Whey, 1 TBSP Flax
    Meal 2 (post wo) - 40 Grams whey, 30 carbs from 4 Rice Cakes (80 total carbs post workout w/ cakes, regenx, & wms)
    Meal 3 - 6 oz Lean Beef, 1/2 Cup Bro Rice
    Meal 4 - 6 oz Chicken, 1/2 Cup Bro Rice
    Meal 5 - 6 oz Chicken, 1 TBSP Nat PB
    Meal 6 - 6 oz Chicken, 1 TBSP Nat PB
    Meal 7 - 6 oz Lean Beef, 2 tsp Flax Oil

    Workout - LEGS - Rep Range
    Smith Squats - 245/9, 275/9, 315/7 (2/1/2/0)
    DB Walking Lunge - 45# DB/11, 45#/10
    Leg Press - 500/13, 500/15 (2/1/2/0) - sped up tempo to get 15 on 2nd set
    1-leg leg ext - 35/16, 35/17
    DC Extreme Quad Stretch - 1x30 sec
    Leg Curls - 90/9, 100/8, 110/7 (2/1/2/0)
    Straight Leg Dead Lift - 165/12, 185/10
    1-Leg Leg Curl - 30/15, 35/13
    DC Extreme Ham Stretch - 1x30 sec
    Stand Calf Raise - 100/18, 120/15, 130/12, 150/8
    Seated Calf - 90/7, 70/10, 50/16
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    Sunday, Dec 31, 2006 (New Years Eve)

    Sunday - Shoulders & Triceps
    Seated Lateral Raise - 25/9, 30/7, 25/8 (2/1/2/1)
    Arnold Press - 50/10, 45/12 (2/1/2/1)
    WG Upright Row - 85/15, 85/13 (2/1/2/1)
    Face Down Inc Rev Lateral - 10/25, 15/16 (2/1/2/1)
    Extreme Stretch
    Close Grip Bench - 245/9, 265/7
    Skull Crusher - 90/12, 100/11
    2-Arm DB OH Ext - 65/15, 70/14
    Extreme Stretch

    Supplementation was pretty much the same. Diet was off because we had a little party. I had my normal pre and post workout meals and my normal breakfast and meal 2. Meal 5 was also a normal meal, but Meal 6 was a sub and meal 7 was chili w/ extra lean beef and some snack foods. Also had a wee bit of alcohol....hey it's the season.

    It's Tuesdya now and this is my fourth day on the Evolution stack. I've had 2 workout days and today will be my 3rd. OBviously nothing major has happened, but I am up a few pounds (actually a LOT). Some has to be from the eating I did the last few days. However, I di drealize that Sunday (day 2 of Evolution) I had extreme pumps. I had the same on Saturday,. Don't know if that was from any of the products or just because I had a week off and my body is sucking everything into the muscle.
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    Tuesday, January 2, 2006
    Diet & Supplementation:
    -7 Grams BCAA, 7 Grams Glutamine
    -25 Minutes Cardio (power walk outside)
    -7 Grams BCAA, 10 Grams Glutamine, 3 Grams CEE, 1 Gram Vit C
    -Meal 1: 10 Egg Whites, 2 Eggs, 1/3 C oatmeal, 2 TBSP wheat germ, 1/2Grapefruit (42 Protein, 34 Carbs) - JW, BAM, Restore, Multi
    -Meal 2: 5 oz Chicken, 1/2 Cup Brown Rice (35 Protein, 25 Carbs)
    -Meal 3: 5 oz Lean Beef, 1/2 Cup Bro Rice (35 Protein, 25 Carbs)
    -Primed, 7 Grams BCAA, 7 Grams Glutamine, 4 caps NGorge (20 Carbs)
    -Meal 4 (pre wo): 40 Grams Whey, 9 Grams Flaxseed Oil (JW, Restore, Vit C)
    -Regeneration X, 2 Grams Taurine (20 Carbs)
    -Meal 5 (post wo): 45 Grams Whey, Rice Cakes (45 Protein, 65 Carbs)
    -3.5 Grams BCAA, 5 Grams Glutamine
    -Meal 6: 5 oz Chicken, 2 tsp flax oil (35 Protein, 9 Fat) BAM, Multi
    -7 Grams BCAA, 7 Grams Glut, 3 Grams CEE
    -Meal 7: 3 oz Lean Beef, 6 Egg Whites, 2 TBSP Nat PB (39 Protein, 16 Fat)

    Workout: Back Rep Range
    Rev Grip BB Row - 225/8, 225/7, 205/9
    WG Pull Up - BW/12, BW/10, BW/5 Rest pause/3 rest pause/2 (10 total)
    T Bar Row (Ronnie Style) - 145/15, 155/13
    MG Hammer High Row to upper chest - 90/17, 70/19
    Straight Arm Rope Pull Down - 50/25
    Rack Dead Lift (from mid shin) - 315/10, 355/7
    Back Ext - BW/15, BW+25/10
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    Wednesday, 1/3/07

    6:00 AM - 7 Grams BCAA, 10 Grams Glut, 3 Grams CEE, 1.5 Grams Arginine
    6:30 AM - Meal 1 - 4 egg whites, 2 eggs, 3 oz Lean Beef, 1/2 C kashi, 1/2 Grapefruit (JW, BAM, Restore, Multi Vit)
    9:30 AM - Meal 2 - 1/2 Cup Bro Rice, Broccoli, 6 oz Chicken
    12:00 PM - 7 Grams BCAA, 7 Grams Glut, 2 Grams CEE, 1 Gram Arginine
    12:30 PM - Meal 3 - 1/2 Cup Bro Rice, Broccoli, 6 oz Chicken
    2:30 PM - 3.5 Grams BCAA, 5 Grams Glutamine
    3:15 PM - Meal 4 - 6 oz Chicken, 1 tsp flaxseed oil (Vit c, JW, Restore)
    5:15 PM - 1 sv Primed, 3.5 grams bcaa, 5 grams glutamine, 1.5 grams arginine, 2 grams cee
    5:45 PM - Meal 5 (pre wo) - 40 grams whey, 2 tsp flaxseed oil
    7:15 PM - Regeneration X, 3.5 grams bcaa, 5 grams glut, 2 grams cee
    7:45 PM - Meal 6 20 grams whey, 6 egg whites, 4 rice cakes, 2 tsp honey
    9:30 PM - 7 Grams BCAA, 10 Grams glut, 3 grams cee, 1.5 grams arginine, CMZ
    10:00 PM - Meal 7 - 5.5 oz lean beef, 1/2 can green beans, 2 tsp flaxseed oil

    Chest & Biceps Rep Range
    Hammer Strength Flat Bench machine - 230/9, 250/8, 270/7 (2/1/2/1)
    DB Incline (angling) - High 70/12, Norm 75/10, Low 70/9 rest pause + 3 (2/1/2/0)
    DB Fly (angling) - Low Inc 30/13, Flat 30/15 (2/1/2/1)
    Pec Dec - 60/18, 60/16 (2/1/2/0)
    Extreme Stretch - 1x30 sec
    BB Curl - 85/9, 95/7 (2/1/2/1)
    Inc DB Curl - 30/10, 25/11 (2/1/2/0)
    1-Arm hammer 90 degree preacher - 20/13 (2/1/2/1), 20/15 (1/1/1/1)
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    Kyle,


    are you noticing any effects yet ?
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    Thursday, Jan 4, 2007 - No Training
    Meal 1 - 10 Egg Whites, 2 Eggs, 1/2 Cup Oatmeal, 2 TBSP Wheat Germ
    Meal 2 - 30 Grams Whey, 1/2 VPX Zero Impact Bar
    Meal 3 - 6.5 oz Chicken, 1/2 Cup Brown Rice, Green Beans
    Meal 4 - 6 oz Lean Beef, 1 tsp flaxseed oil
    Meal 5 - 6 oz Chicken, 1 tsp flaxseed oil
    Meal 6 - 6 oz Chicken, 1 tsp flaxseed oil
    Meal 7 - 6 oz Lean Beef, 1 TBSP flax oil, green beans

    Friday, Jan 5, 2007 - No training
    Meal 1 - 5 Egg Whites, 2 Eggs, 3 oz Lean Beef
    Meal 2 - 30 Grams Whey, 1/2 Zero Impact Bar
    Meal 3 - 6.5 oz Chicken, 1/2 C Bro Rice, Green Beans
    Meal 4 - 6 oz Chicken, 2 tsp flax oil
    Meal 5 - 6 oz Lean Beef, Salad w/ 1 tsp olive oil, 1 tsp flax oil
    Meal 6 - 6 oz Chicken, broccli, 1 tsp flax
    Meal 7 - 6 oz Lean Beef, Green Beans, 2 TBSP Nat PB

    Supplements: 7 Grams BCAA, 7 Grams Glut, 2 Grams CEE, 1.5 Grams Arginine 30-min b4 meals 1, 3, 5, & 7
    JW & Restore w/ meals 1, 5, 7
    BAM w/ meals 1 & 7

    *Today is the 7th day I've been on the Evolution stack. Haven't noticed any large increase in strength. I am fuller t hough that's for sure. The pumps for the 4 days of lifting have been insane too. I must be doing more work and tearing the muscles down more than usual because the soreness from each day is lasting about a day to day and a half longer than usual. I'm also noticing headaches from time to time throughout the day, but that could be from the unseasonably warm weather and the 15-30 degree weather changes day to day here.
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    Quote Originally Posted by FitnFirm
    Kyle,


    are you noticing any effects yet ?
    FnF, a little bit. To be honest, my strength has been down, but I usually never notice anything until after about 5-7 days. Today is the 7th day and tomorrow is leg power day so we'll see. I am much much fuller though, but I don't know if that's from the New Years Eve binge still or from the Evolution stack. I have noticed some oily skin, but the school has been warmer than normal and I'm a big sweater so...
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    I am on day 7 of Jungle warfare, and I am already noticing some body comp. changes. Nothing drastic yet of course, but I and my GF can see a significant change occuring
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    Quote Originally Posted by hossjob
    FnF, a little bit. To be honest, my strength has been down, but I usually never notice anything until after about 5-7 days. Today is the 7th day and tomorrow is leg power day so we'll see. I am much much fuller though, but I don't know if that's from the New Years Eve binge still or from the Evolution stack. I have noticed some oily skin, but the school has been warmer than normal and I'm a big sweater so...

    You are on lower carbs too, maybe talk to Eric to get the best benefits from this stack.
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    Sunday, January 7, 2006

    Well, diet has been pretty status quo, almost identical to the other days listed other than last night I had some chicken wings for meal 6 and a shake for meal 7 and the fact that today I forgot my protein shake and rice cakes post workout as I lifted then did a 2.5 hour pitching clinic. Yeah I was not happy, instead I took 5 extra grams of both glut and bcaa as well as an extra serving of RegenerationX.

    I am DEFINITELY noticing the EVOLUTION stack now! WOW! My strength felt out of this world on legs. First time I squatted heavy in more than 2 months and it felt LIGHT! I am FEELING it today from Saturday's leg day. Today was shoulders and Triceps and I felt relatively strong, but I did not feel anything in the muscle. I felt everything in the joints. One of those days.

    Saturday - Legs
    Squat - 435/1, 405/3, 365/5, 365/5
    Cybex Squat Press - 630/6, 720/6, 810/6
    Hack Squats - 270/6, 320/4
    1-Leg Leg Ext - 45/5, 45/5
    Extreme Stretch
    Seated Leg Curl - 100/6, 100/5, 100/5, 100/5
    Straight Leg Dead Lift - 275/5, 275/5
    Lying Leg Curl - 130/6, 130/6
    Extreme Stretch
    Standing Calf - 140/10, 160/8, 160/8
    DOnkey Calf - 180/12, 240/8, 240/8, 240/8

    Sunday - Shoulders/Traps/Triceps
    Military Press - 165/6, 175/5, 175/4 (4/0/X)
    WG Upright Row - 145/6, 155/5, 165/5
    1-Arm Lateral Raise - 45/7, 50/6, 55/5
    Extreme Stretch
    Power Shrugs - 315/6 X 4
    Extreme Stretch
    Close Grip - 245/6, 225/6 (very easy, but it KILLLLLLED my wrist had to stop)
    Lying DB Skull Crusher - 50/6, 50/6, 50/5
    EZ Bar Overhead Ext - 110/6, 110/6
    Extreme Stretch
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    Kathy, I am definitely feeling the effects! WOW! I'm Loving this stuff and absolutely NO increase in aggression! I got cut off and almost smoked by this idiot driving yesterday and I didn't even bat an eye! Normally I'd flip out! Must mean something good. haha
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    It's been a while since my last post. I had a crazy ass week. My night classes started (Tues and Wed nights from 4:30-9PM). Yeah that's after a full day of school and working as the strength and cond coach for 60-90 min each night. Plus I'm working evenings Mon, Thurs, & Fri. Also, I don't have internet at home yet so it's been nuts. ?Anyhoo, diets been on as usual. Trying to up the carbs a little and feeling quite bloated doing so, but the workouts have been insane. Here's the last 2 and some updates.

    Sunday - Legs Rep Range
    Squats - 275/9, 325/8, 335/7
    Bear Squat - 270/12, 360/12, 410/10
    1-Leg Hammer Leg Press - 135 (each leg)/15, 135/15
    1-Leg Leg Ext - 25/18, 25/16 (HURT SOOOOO BAD)
    Extreme Stretching

    Seated Leg Curl - 120/9, 130/8, 140/8
    DB SLDL - 45/12, 55/11
    1-Leg Leg Curl - 25/20, 40/15
    Extremem Stretching

    Standing Calf Raise - 320/8, 270/10, 230/12
    Toe Press - 160/16, 180/13, 200/10

    Monday - Shoulders/Traps/Triceps
    WG Upright Row - 115/9, 125/8, 135/7 (OUCH)
    DB SHoulder Press - 75/11, 75/10, 70/10 (last 2 were basically X reps, could hardly move)
    Lateral Raise - 20/15, 25/13, 25/13 (had to cheat to get last 2)
    WG Inc BB Front Raise - 45/12 Rest Pause + 8 (Total of 20)
    Extreme Stretch

    Behind Back Lee Haney Shrug - 135/10, 135/12, 135/12
    BB Shrug - 135/20 (2/2/2/1), 185/15, 225/11
    Extreme Shoulder Stretch Again

    Hammer Dip Machine - 270/9, 320/8, 350/7 (2/1/2/2)
    2-Arm Inc Overhead DB ext - 75/12, 80/10
    1-Arm Rope Tri Ext - 40/15, 50/13
    2-Arm Rope Ext - 70/19

    **Quick update. I'm feeling very big and strong. Also, lifted at teh high school today and no one was there. Took my shirt off and to my surpirse I was leaner than I thought and very vascular. Very full as well. It's been just over 2 weeks on teh Evolution stack and there is definitely noticeable gains in strength and even more impressive stamina throughout the workout. Also, definitely changes in my body.
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    Definitely feeling teh effects here! My last 2 workouts were kick ass. My strength is definitely up. Hilights from my backworkout on Wed and my whole chest/biceps workout follow:

    Back High lights:
    Deads - 275/15, 315/11, 365/7
    **And that was the last exercise in my workout!

    Chest & Biceps - Re Range
    Incline Bench - 225/9, 235/7, 225/5 + 2 (had to rest pause to get my rep range)
    DB Bench Press - 75/11, 70/11, 70/11 (just couldn't get 12 no matter how long I tried)
    Low Inc Fly - 30/14, 30/13
    Hammer Flat Bench press - 140/20, 140/19
    Extreme Stretch
    Hammer Curl - 40/9, 45/7
    Inc DB Curl - 30/10, 25/11
    EZ Bar Curl - 50/15, 50/15
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    cool, so you are doing all three at once correct?
  

  
 

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