The EVOLUTION (stack) of BigPoppaDros

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  1. New Member
    Dros120's Avatar
    Join Date
    Sep 2005
    Age
    32
    Posts
    62
    Rep Power
    144
    Level
    7
    Lv. Percent
    15.79%

    DATE: Tuesday, January 16, 2007
    Time: 5:00am
    Muscle groups: Biceps / Side Delts

    Bi’s
    Seated 2-arm Db curl
    25/15
    30/12
    35/10
    35-25-15/10-5-5

    Straight bar curl (increasing sets)
    45-65-85/10-8-6
    45-65-85/10-8-6
    45-65-85/10-8-5

    1 arm incline db curl
    20/12
    20/12
    20/12

    1-arm concentration curl (5 top half partials and 5 bottom half partials at the end of each set)
    25/10
    25/10
    25/10

    Side Delts
    Db Side Raise
    20/25
    20/25
    20/20
    20/18
    20/18

    Seated incline db side raise – SUPERSET – partial side raise
    15/10 – 40/8
    15/12 – 40/9
    15/10 – 40/10

    Seated incline 1-arm side raise (1+1/2’s)
    10/10
    10/10
    10/10

    Time: 6:30pm
    Muscle groups: Chest / Cardio

    DB Fly (incline)
    60/20
    70/15
    80/11
    80/14
    80/10

    Db Bench Press
    80/14
    80/15
    80/15
    80/10

    Incline Press – smith (1+1/2’s)
    135/10
    155/10
    155/10

    Fly Machine
    100/15
    100/15
    100/15

    Pullover
    80/18
    (1+1/2’s) 80/10
    80/17
    (1+1/2’s) 80/8

    Seated Machine Press
    205/6
    (rest pause) 205/5-3-1

    CARDIO: 30min gauntlet, level 14 intervals

    NOTES: The AM workout went well. Moved fast and got a nice pump. For variety I threw in the side delt work. It is definitely a weakness of mine and I was able to really focus on them without feeling like I need to thrash all aspects of my shoulders.
    The PM chest session was much less positive. For the second week in a row, I failed to get a connection with the muscle. I hit failure very quickly on each set and never got much of a pump.

    DIET:

    Meals: 7
    Macros: 300 protein / 290 carb. / 80 fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (PM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: Normal diet: Ate every 2 hours; 4 shakes and 3 whole food meals.


    DAILY ASSESSMENT: After some manipulation of the carbs/protein, I am shifting back to 300g of carbs. I may push that a little higher next week.
    Once again, the chest workout felt very weak. It seems that over the past week or so, workouts have been hit or miss. I have noticed that since last Friday I have been exceptionally achy and sore. It seems like the little strains and pains of hard training are affecting me to a much greater extent then I am used to. This is definitely something to keep an eye on through the next few days.

  2. New Member
    Dros120's Avatar
    Join Date
    Sep 2005
    Age
    32
    Posts
    62
    Rep Power
    144
    Level
    7
    Lv. Percent
    15.79%

    DATE: Wednesday, January 17, 2007
    Time: 6:30pm
    Muscle groups: Back / Traps

    Wide Grip Pulldown
    130/20
    160/15
    190/12
    205-115/10-8

    Reverse Grip BB Row
    135/15
    185/12
    225/15
    275/10
    275/12 [PR]
    275/12

    Rack Pulls (complete stop after each rep)
    315/10
    405/10
    495/5
    545/1

    BB Shrug
    225/20
    275/12
    315/10
    405/8

    Close Grip Pulldown
    145/20
    160/15
    175/12
    175/12

    1-arm DB Row (increasing sets)
    60-70-80/12-10-8
    60-70-80/12-10-10

    Pull-ups
    4 sets / 8-10 reps, partials at the end of each set (4-5 top half, 4-5 bottom half)

    Close Grip BB Bent Row (high rep) – SUPERSET - DB Shrug (1+1/2’s)
    135/20 – 80/12
    135/20 – 80/12
    135/20 – 80/11
    135/20

    Behind Neck Pulldown (1+1/2’s)
    115/10
    115/10

    NOTES:
    No workout this morning. I had been doing my second leg workout on Wednesday mornings, but after 2 or 3 weeks I like to skip this workout and only train legs once this week. This would be the fourth week in a row of 2 leg workouts, so I was due.

    DIET:

    Meals: 7
    Macros: 300 protein / 290 carb. / 77 fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (PM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: Normal diet: Ate every 2 hours; 4 shakes and 3 whole food meals. (Yes, it really is the same everyday).


    DAILY ASSESSMENT: I am so used to the double split, when I take a morning to rest I get really wound up for the PM workout. I was ready to go hard for the back workout and it’s a good thing my head was so into it because my strength was still feeling down. I was once again tremendously achy and tight. I was able to get a pretty good pump and it was definitely a positive workout, but a struggle with too much of the not good pains.
  3. Registered User
    somewhatgifted's Avatar
    Stats
    6'2"  210 lbs.
    Join Date
    Jan 2006
    Posts
    4,390
    Rep Power
    2337
    Level
    45
    Lv. Percent
    13.93%
    Achievements Activity ProPosting Pro

    Any chance of an update pic? great log buddy.
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  4. New Member
    maddenizor's Avatar
    Join Date
    Aug 2006
    Posts
    249
    Rep Power
    226
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    13
    Lv. Percent
    39.08%

    Yahhhh Babaaaaayy liiighhhtt weeeeeeiightt
  5. New Member
    Dros120's Avatar
    Join Date
    Sep 2005
    Age
    32
    Posts
    62
    Rep Power
    144
    Level
    7
    Lv. Percent
    15.79%

    DATE: Thursday. January 18, 2007
    Time: 6:30pm
    Muscle groups: Bi’s & Tri’s / Calves

    Bi’s
    Seated 2-arm Db curl
    20/25
    25/15
    30/12
    35/10
    35-25-15/10-5-5

    EZ bar curl
    55/20
    75/15
    85/15
    95/10 + x-reps

    2 arm incline db curl – SUPERSET – Cable curl (1+1/2’s)
    25/10 – 80/8
    25/10 – 80/8
    25/10 – 80/7
    20/12 – 60/10

    1-arm concentration curl (5 top half partials and 5 bottom half partials at the end of each set)
    25/10
    25/10
    25/10

    Machine Preacher Curl
    45/30
    45/30
    45/25

    Tri’s
    Rope pushdown
    60/30
    60/30
    60/30
    60/20

    Flat bench tri-extension (ez bar)
    85/20
    105/15
    125/9
    125/8

    Db overhead extension (1+1/2’s) – short rest
    80/15
    80/10
    80/8

    1 arm Db overhead extension (incline bench)
    15/15
    15/15
    15/15

    1-arm Reverse grip pushdown
    40/10
    40/10

    Calves
    Leg Press Calves Press - 1-leg
    180/100 Reps (as many sets as it takes, switching legs with no rest – 7 sets)

    Seated Calves (1+1/2’s) – SUPERSET – Leg press calves (2 leg)
    115/15 – 360/30
    140/12 – 360/30
    165/8 – 360/30
    115/15

    Standing Smith Machine Calves
    225/20
    225/20
    225/20

    NOTES: Arm training was decent. No exceptional strength, but a really good, lasting pump.

    DIET:

    Meals: 7
    Macros: 305 protein / 290 carb. / 80 fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (AM and PM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: A morning meeting threw off my meal schedule, but I made some adjustments to hit the right numbers by the end of the day.


    DAILY ASSESSMENT: Second morning in a row I could not get going. A lot of soreness in my shoulders, forearms, and lower back. For someone who has been doing morning workouts and double sessions for years, this is very concerning. For the second morning in a row I was stuck in bed laying awake wondering WTF was wrong with me.

    My evening training session went well, but I could definitely feel the aches and pains.
  6. New Member
    Dros120's Avatar
    Join Date
    Sep 2005
    Age
    32
    Posts
    62
    Rep Power
    144
    Level
    7
    Lv. Percent
    15.79%

    DATE: Friday, January 19, 2007
    Time: 5:00am
    Muscle groups: Abs / Cardio

    Abs
    Rope Crunch – Superset – Ball crunch
    160/30 – 15
    160/30 – 15
    160/30 – 15
    160/20 – 15

    Ball Crunch (1+1/2’s)
    2 x 20

    Decline Crunch (1+1/2’s)
    2 x 15

    Vert. Bench Leg Raise (1+1/2’s)
    10X10

    CARDIO: 20min, gauntlet, level 12, intervals

    Time: 6:30pm
    Muscle groups: Delts

    Seated Db Press
    80/15
    (1+1/2’s) 50/12
    80/12
    (1+1/2’s) 50/10
    80/10

    Bent over reverse db fly – SUPERSET – Db Front Raise (2 arm holding 1 db)
    40/15 – 20/8
    45/12 – 20/7
    50/10 – 20/7
    40/12

    Smith Machine Behind Neck Press (1+1/2’s)
    115/15
    135/10
    135/10

    Wide grip standing row (Bb) - Superset – Standing Overhead Bb Press
    95/15 – 65/25
    115/10 – 65/25
    115/10 – 65/25

    DB Side Raise SUPERSET w/ partial rep side raise
    20/25 – 40/10
    20/25 – 40/10
    20/20 – 40/10
    20/20 – 40/10

    Reverse fly machine (1+1/2’s)
    100/15
    100/15

    Lying 1-arm Db Side Raise
    10/10
    10/10

    NOTES:
    No strength gains in shoulders. Right on track with last week, which was disappointing.

    DIET:

    Meals: 7
    Macros: 300 protein / 275 carb. / 75 fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (PM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: Normal diet: Ate every 2 hours; 4 shakes and 3 whole food meals. (Yes, it really is the same everyday).


    DAILY ASSESSMENT: I felt a little better in the morning, which gave me a mental boost. I got a nice squeeze in the ab workout and brought them to a quick failure.

    The evening lift was disappointing. I didn’t feel weak or tired, but I did not have that extra little energy that comes with pushing higher weights than the previous week. The workout was also quite painful, as the shoulder and forearm pain from the previous few nights did not subside.
  7. New Member
    Dros120's Avatar
    Join Date
    Sep 2005
    Age
    32
    Posts
    62
    Rep Power
    144
    Level
    7
    Lv. Percent
    15.79%

    DATE: Saturday, January 20, 2007
    Time: 9:00am
    Muscle groups: Quads

    Warm-up: Extensions (4 sets)

    Leg Press (full reps, increasing)
    540-630-720/12-10-8
    720-810-900/10-8-6
    810-900-990/10-8-6
    (straight sets)
    1100/11
    1140/9
    1140/11
    450/45

    Smith squat (to parallel)
    315/10
    405/10
    500/6
    500/9 [PR]
    315/10

    Smith Machine 1 leg squat
    225/12
    225/12
    225/15

    Press machine (body masters) – 1+1/2’s
    295/15
    310/9
    325/8 – 205/5

    Extensions
    175/20
    190/15
    220/13
    (1+1/2’s)130/10
    (1+1/2’s)130/10

    Squat – bottom half only
    95/15
    95/15
    115/10

    Adduction Machine
    100/15
    100/15
    100/15


    Time: 5:00pm
    Muscle groups: Hamstrings

    Seated leg curl – 1 leg
    55/ 100 reps (6 sets, continuously switching legs, each set to failure)

    Lying curl
    80/25
    120/15
    80/25
    130/12
    80/25
    150/10
    80/25

    Flat bench lying Db curl (1+1/2’s) –SUPERSET – Lying incline db curl
    80/15
    80/16
    80/18
    80/12

    BB Stiff Leg Deadlift
    135/15
    225/10
    315/6 [PR]
    315/6

    DB Stiff leg deadlift (1+1/2’s)
    80/10
    80/10

    NOTES: I switched it up from last week and really went hard on the presses. The increasing sets were a plate higher than usual. The squats were tough after all that work on the press, but I still managed to get a new high in reps with 500 lbs. As the second exercise, I did not have the stability to handle higher weights.

    DIET:

    Meals: 5
    Macros: 240 protein / 275 carb. / 90fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (AM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: I dropped 2 meals out (sleeping in), but I made sure to go heavy on carbs and fat throughout the day to get me through leg training.


    DAILY ASSESSMENT: What else to do on your birthday but train legs. Yes, normally I do them on Sunday, but I had to bump it up and get a solid workout in after a less than impressive week. I hope this gives my upper body some rest and lets things heal up a bit.
  8. New Member
    Dros120's Avatar
    Join Date
    Sep 2005
    Age
    32
    Posts
    62
    Rep Power
    144
    Level
    7
    Lv. Percent
    15.79%

    DATE: Sunday, January 21, 2007
    Time: 3:30pm
    Muscle groups: Back / Traps

    Behind Neck Pulldown (1+1/2’s)
    145/25
    175/15
    205/8
    195/12

    Reverse Grip Pulldown
    160/15
    190/12
    205/10

    1-arm DB Row (increasing sets)
    60-70-80/12-11-10
    60-70-80/13-12-11
    60-70-80/15-12-12

    Reverse Grip BB Row
    135/15
    235/15
    275/10
    275/10 (rest pause) 275/4

    Close Grip BB Bent Row (high rep) – SUPERSET – Straight arm Pulldown (1+1/2’s)
    135/25 – 80/10
    135/20 – 80/10
    135/20 – 80/10
    135/25

    Close Grip Pulldown (1+1/2’s)
    160/9
    160/10
    160/10


    Close Grip Seated Row (1+1/2’s)
    130/10
    130/15
    130/14

    Db Shrug
    80/30
    80/30
    80/30
    80/30

    Pull-ups
    3 sets / 5 reps, partials at the end of each set (4-5 top half, 4-5 bottom half)

    CARDIO: Gauntlet, 30min, level 13-16, intervals


    NOTES:
    With all the soreness and aches lately, I had to mix things up this weekend. I strayed from my routine of always starting the day at the gym and I just trained once in the afternoon. This went very well. I had a great pump and stayed strong through the whole session. This is more of a pump based workout, so there were no PR’s to chase, but I had good strength in the mid-high rep range and it was consistent through the whole session.

    DIET:

    Meals: 6
    Macros: 250 protein / 260 carb. / 75 fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (PM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: The diet was thrown off with the workout schedule. I do not feel like I need the same calories I do on a typical weekday when I am going at it from 4:30am to 11:00pm. I ate my normal meals today, but left one out.


    DAILY ASSESSMENT: I cannot keep doing the same things and expect to get out of this rut, so I am starting with some subtle changes like getting a little more sleep and some food in me before hitting the gym. It’s a luxury I only have on Sunday, so I took it. With hitting legs yesterday, I had a day to really play around with things and my back was ready to go. I still had a lot of pain in my forearm and shoulder, but I worked through it and I generally felt well enough that it did not distract me.
  9. New Member
    Dros120's Avatar
    Join Date
    Sep 2005
    Age
    32
    Posts
    62
    Rep Power
    144
    Level
    7
    Lv. Percent
    15.79%

    DATE: Monday, January 22, 2007
    Time: 6:30pm
    Muscle groups: Chest / Calves

    Db Bench Press
    80/15
    100/12
    110/9
    110/8
    100/10

    DB Fly
    75/12
    75/12
    75/12

    Pullover
    90/10
    90/12
    90/12
    90/10

    Incline Hammer Press (1+1/2’s)
    150/10
    150/10
    150/10

    Dips (1+1/2’s)
    4 x 12-15

    Pec Deck
    50/25
    50/25

    Calves
    Leg Press Calves Press - 1-leg
    180/100 Reps (as many sets as it takes, switching legs with no rest – 7 sets)

    Seated Calves
    115/15
    140/10
    140/10

    Standing Smith Machine Calves – SUPERSET – Leg press calves – 2 leg
    135/20 – 360/30
    135/20 – 360/30
    135/20 – 360/30


    NOTES: I trained at a different gym tonight to get some variety and it helped. The heavy dumbbell presses felt good and strong at first, but the 110’s put too much stress on my forearm injury (tendonitis I think) and it impacted the rest of the workout. I got a decent pump and fatigued my chest, but I could not push my chest to the full extent b/c my forearm would lock up.
    Calves at night is not my normal schedule, but it was a good shock. They seemed to be weaker than normal, but the burn was very intense and they pumped up to the extent that I was barley walking for about 10min (took some tough stretching).

    DIET:

    Meals: 7
    Macros: 305 protein / 275 carb. / 80 fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (PM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: Normal diet: Ate every 2 hours; 4 shakes and 3 whole food meals.


    DAILY ASSESSMENT: The workout had promise and it was not all bad, but its time to get serious with the forearm recovery – lots of ice and tiger balm to come….
  10. New Member
    Dros120's Avatar
    Join Date
    Sep 2005
    Age
    32
    Posts
    62
    Rep Power
    144
    Level
    7
    Lv. Percent
    15.79%

    DATE: Tuesday, January 23, 2007
    Time: 5:00am
    Muscle groups: Abs / Cardio

    Abs
    Rope Crunch
    160/25
    160/25
    160/25
    160/25 + 5 partials

    Decline Crunch (1+1/2’s)
    3 x 15

    Ball Crunch (1+1/2’s)
    3 x 25

    Reverse crunch
    3 x 25

    Vert. Bench Leg Raise (1+1/2’s)
    4 x 10

    CARDIO: 30min, gauntlet, level 13-15, intervals

    Time: 6:30pm
    Muscle groups: Delts

    Seated Db Press (drop set, heavy at 70 degree seat, drop and put seat to 90 degrees)
    80/13 – 50/5
    80/15 – 50/5
    80/14 – 50/5

    Db Side Raise
    20/30-30-30-25

    Smith Machine Behind Neck Press (1+1/2’s) – Db Side Raise partials
    95/15 – 40/12
    115/12 – 40/15
    135/6 – 40/15

    Standing Cable Reverse Crossover
    30/30
    40/20
    40/20

    Seated –Bent Over Rear Delt Db Raise
    40/20
    40/20
    40/20

    DB standing row
    30/20
    40/15
    50/10

    Tri’s
    Seated Incline 1-arm Overhead Db Raise
    25/15
    30/12
    30/12 + 5 partials

    V-bar Pressdown
    150/20
    170/14
    190/10 + 4 partials

    Rope Pushdown
    80/15
    80/15 + 5 partials

    Straight Bar Lying Extension (1+1/2’s)
    60/10
    60/10 + 5 partials


    NOTES:
    No strength gains in shoulders. Right on track with last week, which was disappointing.

    DIET:

    Meals: 6
    Macros: 275 protein / 250 carb. / 75 fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (PM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: Normal diet: Ate every 2 hours; 4 shakes and 3 whole food meals. (Yes, it really is the same everyday).


    DAILY ASSESSMENT: The morning session went well; I hit abs quick and focused. Cardio, well I did it.

    My shoulders got a pretty decent pump. I was not pushing for any strength records, my forearm just could not handle anything too heavy without me having to end the set too early.

    I did fall short on calories – meetings and a doctor appointment were too much to overcome and I missed a meal. Hopefully I will not feel it tomorrow.

    The extra strength I was feeling two weeks ago seems to have hit a plateau. Still no signs of extra test (no increase in acne, aggression, libido, etc.).
  11. New Member
    Dros120's Avatar
    Join Date
    Sep 2005
    Age
    32
    Posts
    62
    Rep Power
    144
    Level
    7
    Lv. Percent
    15.79%

    DATE: Wednesday, January 24, 2007
    Time: 5:00am
    Muscle groups: Quads / Hams / Back

    Lying 1-leg Curl
    40/20
    40/22
    40/25

    Extension
    175/20
    205/20
    220/15
    250/12 + 5 partials
    250/13 + 5 partials

    Incline Lying Db Leg Curl (1+1/2s) – Superset – Leg Press w/ feet high and wide
    40/12 – 360/20
    50/10 – 360/25
    50/10 – 360/25

    Single leg press
    180/20
    180/20

    Deadlift (warm ups and (1) 10 rep rest pause [r.p.] set
    135/15
    225/10
    275/10
    325/5
    425/ 1…rp…425/1…rp…325/1…rp…325/1…rp…275/1…rp…275/1…rp…225/4

    Smith Squat (deep, 1+1/2’s)
    135/10
    185/10
    225/7

    Time: 6:30pm
    Muscle groups: Back & Traps
    Pull-ups
    5 sets / 10 reps, partials at the end of each set (4-5 top half, 4-5 bottom half)

    Reverse Grip Pulldown
    115/30
    160/20
    190/15
    205/10

    1-arm DB Row (1+1/2’s)
    80/10
    80/11
    80/12

    ¼ Deadlift
    225/15
    315/10
    405/10
    495/4
    545/1

    Reverse Grip BB Row
    135/15
    225/15
    225/15
    225/15 (rest pause) 225/5

    BB Shrug
    225/20
    315/12
    405/9

    Close Grip Pulldown (1+1/2’s)
    160/10
    160/10
    160/10

    Db Shrug (1+1/2’s)
    80/20
    80/20
    80/20


    NOTES:
    Today’s workouts were very positive. I have not done full deadlifts since October and it was great to able to do them without much pain. I had no expectations to move much weight, I just wanted to feel the movement, but I decided to go up to 425 and it felt pretty good. The evening workout was also solid. Some of the weights were down a little, but that was the result of the morning deadlifts. I had a great pump and really worked my back hard.

    DIET:

    Meals: 7
    Macros: 320 protein / 280 carb. / 85 fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (PM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: Normal diet: Ate every 2 hours; 4 shakes and 3 whole food meals. After missing a meal yesterday I thought it might affect my energy today, but I was able to keep the calories flowing in all day and that kept me on track.

    DAILY ASSESSMENT: After two days that did not meet my expectations, today was a step in the right direction. I really beat up my back and it felt good to finish a workout tired from the training and not from fighting the aches and strains.
  12. New Member
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    Lv. Percent
    15.79%

    DATE: Thursday. January 25, 2007
    Time: 6:30pm
    Muscle groups: Bi’s & Tri’s

    Tri’s
    Rope pushdown
    60/30
    80/20
    80/18
    80/20

    Flat bench tri-extension (ez bar)
    75/20
    95/12
    125/8
    125/8
    55/20

    Straight Bar Pushdown – SUPERSET - Reverse grip pushdown
    150/12 – 60/30
    170/8 – 60/30

    1 arm Db overhead extension (incline bench)
    20/10
    20/10 + 5 partials
    20/10 + 5 partials

    Bi’s
    Standing Alt. Db Curl
    40/15
    50/10
    50/11
    50/11

    2-arm Incline Db curl (1+1/2’s)
    20/10
    20/8
    20/8
    (Top half partials, drop to bottom half partials)
    15/20-10
    15/20-15

    Straight Bar Curl – Superset – Db Alt Hammer Curl
    65/10 – 50/10
    65/12 – 50/11
    65/15 – 50/12

    1-arm concentration curl (5 top half partials and 5 bottom half partials at the end of each set)
    20/15
    20/15
    20/15

    NOTES: Tri’s didn’t go too well, I had a lot of difficulty with my injured forearm and it impacted the weights I could handle. No strength or pump. Luckily and surprisingly, bi’s was a good session. I got a solid pump and I could really squeeze the muscle. I was not looking to push any new weights, just satisfied with working the muscle as hard as I can and not having unnecessary pain.

    DIET:

    Meals: 7
    Macros: 310 protein / 270 carb. / 80 fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (AM and PM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: Normal diet: Ate every 2 hours; 4 shakes and 3 whole food meals.

    DAILY ASSESSMENT: This was a decent end to three hard days of training. My sore forearm was a problem during the triceps workout, but it loosened up for bi’s and I was able to have a productive session.

    I am inclined to think that on nights like this that start out poorly, the boost I get from the Evolution Stack is what allowed me to still make a decent workout. The injury did not prevent my bi’s from getting a good pump that lasted throughout the workout. My body is staying in an anabolic state longer than it would have in the past. The frustration and stress of the injury would have shot my cortisol levels up and the workout would have no chance to recover.
  13. New Member
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    DATE: Friday, January 26, 2007
    Time: 5:00am
    Muscle groups: Abs / Cardio

    Abs
    Ball Crunch
    4 x 30

    Hanging Leg Raise
    3x20

    Rope Crunch
    160/25
    160/25
    160/20
    160/20 + 5 partials

    Reverse crunch (today I did these with my body hanging off a flat bench, only shoulders and head on bench with arms grasping the bench below my head; I would fully extend my legs to parallel with my upper body (45degrees to floor) and then crunch in)
    3 x 8-10

    Side Crunch
    3 x 20 each side

    CARDIO: 40min, gauntlet, level 10-11, steady

    NOTES: I am really working on making my ab workouts focused and efficient. No more long sets of high reps and no more sessions of 10 different exercises. I am finding the exercises that work for me and sticking with them; hopefully I can produce some changes in my narrow/thin abs.
    No PM workout – time to fill up for legs tomorrow.

    DIET:

    Meals: 7
    Macros: 330 protein / 275 carb. / 75 fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (PM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: Normal diet: Ate every 2 hours; 4 shakes and 3 whole food meals.

    DAILY ASSESSMENT: A good ab workout and tough cardio session made for a productive morning. The evening was all about rest and I made sure to keep the food flowing in.
  14. New Member
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    DATE: Saturday, January 27, 2007
    Time: 9:00am
    Muscle groups: Quads

    Warm-up: Extensions (4 sets)

    Smith squat (to parallel)
    225/12
    315/10
    405/10
    495/10
    545/6
    565/5
    565/8 [PR]
    405/10

    Leg Press (full reps, increasing)
    540-630-720/12-10-10
    720-810-900/12-8-8
    820-910-1000/10-8-6
    (straight sets)
    1100/6
    920/20
    1100/10
    450/50 [PR]

    Extensions
    190/15
    220/12
    250/10 + 4 partials
    250/10 + 5 partials
    (1+1/2’s) 130/8
    (1+1/2’s) 115/10

    Press machine (body masters) – 1+1/2’s
    295/12
    310/12
    325/10 – 205/5

    Smith Machine 1 leg squat
    185/15
    235/15

    Time: 5:30pm
    Muscle groups: Hamstrings

    1-leg Extension
    55/100 reps (5 sets, continuously switching legs, each set to failure)

    Lying curl (full reps to failure, 4-5 top half reps, 4-5 bottom half reps)
    120/20-5-5
    140/15-5-5
    150/12-4-5
    150/10-4-4

    Flat bench lying Db curl –SUPERSET – Lying incline db curl
    80/18 – 40/6 (1+1/2’s)
    80/20 – 40/6 (1+1/2’s)
    80/10 (1+1/2’s) – 40/10
    80/10 (1+1/2’s) – 40/8

    BB Stiff Leg Deadlift
    185/10
    275/10
    365/3 [PR]
    325/5

    Squat – bottom half only
    95/20
    135/12
    135/15

    DB Stiff leg deadlift (1+1/2’s)
    80/10
    80/10
    80/10

    1-leg Press
    90/20
    90/20

    NOTES: The PR on the smith squat really took a lot out of me and the rest of the workout was a struggle. There were a lot of ups and down, but overall there was progress on most every lift. My final high rep set of leg presses was a new high of 50 and after starting off poorly on the lying machine press, I had new highs in reps for the last two sets. Hamstrings also went well and I did three full reps of stiff legs with 365.

    DIET:

    Meals: 6
    Macros: 250 protein / 275 carb. / 80fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (AM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: I dropped 1 meals out (sleeping in), but like last week I kept the carbs higher than normal on each meal during the day and added some extra beef.


    DAILY ASSESSMENT: All the aches and pains went aside for the last leg session of the log. Strength was solid and it was a great next to last day on the STACK. Every week I improved some facet of my leg training and set a PR. My legs are strength, so I think I can make progress a lot faster than with other muscles, but 4 weeks of consistent gains is awesome no matter what.
  15. New Member
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    Final Weight Update


    Here is the final weight update, final measurements, pics, and write-up to follow...

    1-29-07
    WEIGHT = 198.0
    BF = 5.8%

    1-12-07
    WEIGHT = 196.6
    BF = 5.7%

    1-5-07:
    WEIGHT = 194.8
    BF = 5.9%

    1-1-07:
    WEIGHT =194.6
    BF = 6.1%
  16. New Member
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    FINAL MEASUREMENTS:

    JANUARY 1, 2007
    CHEST: 45-1/2"
    WAIST: 32-0"
    Bicep: 16-1/4"
    Quad: 24-3/4"

    JANUARY 30, 2007
    CHEST: 47-1/4"
    WAIST: 32-0"
    Bicep: 16-0"
    Quad: 25-0"
  17. New Member
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    34
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    Lv. Percent
    47.54%

    Did you get those measurements switched up or did you lose a 1/4 on your arms?
  18. New Member
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    Unfortunatly, that measurement was not a typo.

    But I really feel that any change of less than an inch is not statistically significant. I know from past competition prep. that my body tends to change drastically day to day despite consistency in training, diet, and daily schedule.

    FINAL PICS COMING BY FRIDAY (had some technical difficulties getting them downloaded, but I did take them on the final day of the log).
  19. New Member
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    Final Pics 1-28-07


    Here are the final pics, sorry for the delay (taken 1-28-07):




  20. New Member
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    EVOLUTION STACK: Final word

    After 30 days of BAD ASS MASS, JUNGLE WARFARE, and RESTORE, here is my review in the categories that matter most:

    1. Body composition: My weight increased from 194.6 to 198.0 and my body fat remained constant. I did not experience water retention from this stack, so the weight gain is mostly LBM. 3.4 lbs does not seem like much compared to some of the numbers out there, but with no fat change it is solid progress.
    2. Strength: steady increase throughout, but this was slowed by some aches and pains at the end. Gains were slightly ahead of what I would expect with nothing more than food and training. Comparable to taking creatine for the first time.
    3. Androgenic properties: I experienced little, if any, increase in testosterone (as far as I can asses from visible changes). No increase in aggression, acne, libido, and strength increase was mild. Testosterone stimulating qualities are similar to a large and consistent dose of a good tribulus.
    4. Energy: no effect on energy levels or endurance capacity.
    5. Side effects: as I noted throughout the log, I experiences some joint pain and a bad flare up of pre-existing tendonitis. I have no reason to believe this was caused by the EVOLUTION STACK. Cold weather, progressively heavier weights, or maybe just a fluke thing…I cannot be sure. It was out of the ordinary, but I would need a lot more evidence to be convinced it was caused by the stack.
    6. Effects outside the gym: no changes in emotions, sleep, or appetite.
    7. Cost-effectiveness: for what it would cost to run all three supplements at the same time, I cannot recommend this stack as I ran it. But that is not to say I would not use the products again…

    OVERALL: I have already purchased another bottle of both JW and BAM. While my gains were not extraordinary, I feel these products did help my progress in my bodybuilding goals. The LBM increase and steady progress in strength show promise for these supplements.

    FINAL PICS: I gained some size and thickness in my chest and back, which is my focus this winter. My legs gained strength and there was a slight increase in size with no loss of separation. This is definitely a positive outcome as I continue to work to bring up my thickness and width up top.

    In the next few weeks I will play around with different doses and hopefully discover a way to gain even more with the help of the ALRI products. I think an increased does of BAM (from 2 per day to 4 per day) along with 3 JW per day will allow me to exceed the gains I made in the past 30 days.

    I want to thank FnF, Viperspit, and everyone at ALRI for the opportunity to review these products.
  21. New Member
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    Good stuff, looking pretty thick, big chest.
  

  
 

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