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The EVOLUTION (stack) of BigPoppaDros

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    FitnFirm's Avatar
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    Nice BF% change lets see if it keeps up !


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    DATE: Friday, January 5, 2007
    Time: 7:00pm
    Muscle groups: Abs / Chest

    ABS
    Ball crunch
    4x25

    Crunch SUPERSET w/ Decline Crunch (1+1/2’s)
    3 x 20 SS 3 x 10

    Rope Crunch
    150/3 x 20

    Vert. bench leg raises (1+1/2’s)
    3 x 10


    CHEST
    Flat DB fly
    60/20
    70/12
    80/8
    80/8

    Incline Smith Press (1+1/2’s)
    135/15
    185/8
    185/7
    185/7

    Flat bench smith press
    185/10
    205/10
    225/9

    Incline DB Press (2 sec pause at bottom)
    80/6
    80/6

    Incline Fly –SUPERSET – db pullover
    50/12 – 80/10
    50/12 – 80/10

    Fly machine
    70/20
    70/20

    NOTES: No morning workout on Fridays. PM workout was solid. About half way through the chest training I had such a pump it hurt to stretch. This workout is all about moving fast and keeping the muscle pumped, but I still managed to stay strong to the end.

    DIET:

    Meals: 7
    Macros: 305 protein / 280 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: Really intense pump and good strength throughout the workout. Ready for a weekend of hard training.

    So far I have seen no negative sides to the EVOLUTION STACK. I am starting to feel some strength gains and I am confident this will start to show in the log through next week.

    •   
       

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    Wow your volume/training regimen are insane. Props to you.

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    DATE: Saturday, January 6, 2007
    Time: 8:00am
    Muscle groups: Back & Traps

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

    Reverse Grip BB Row
    135/15
    185/12
    225/10
    275/10
    295/8
    295/6

    Rack Pulls (complete stop after each rep) – SUPERSET - DB Shrug (1+1/2’s)
    315/10 – 80/12
    405/10 – 80/12
    495/4 – 80/12
    495/4 – 80/12

    BB Shrug
    225/20
    275/15
    315/10

    Pull-ups
    4 sets / 8-9 reps

    Seated Row (close grip, pulling high) – SUPERSET - Reverse Grip Pulldown
    145/10 – 115/10
    145/10 – 130/8
    145/10 – 130/8

    Behind Neck Pulldown
    130/15
    145/10

    1-arm DB Row(1+1/2’s) (drop sets)
    80-60/12-8
    80-60/11-6
    80-60/10-8

    Wide Grip Smith Machine Bent Row (4 sec. negative)
    135/8
    185/5
    185/5

    Time: 4:30pm
    Muscle groups: Bi’s & Tri’s

    Decline tri-extension (ez bar) (1+1/2’s)
    85/12
    105/8
    105/6
    105-85/7-10

    Straight bar curl
    65/20
    75/15
    95/10
    105/8
    105-65-45 / 8-6-10

    Close grip bench (Smith) (1+1/2’s) – SUPERSET – Close grip Ez Bar Curl (leaning against wall, 1+1/2 reps)
    155/15 – 70/7
    185/10 – 70/6
    [switch SS order]
    70/9 – 205/4
    70/9 – 185/10

    Db overhead extension – SUPERSET - 2 arm incline db curl
    80/22 – 20/15
    80/23 – 25/12
    80/22 – 25/10
    80/22 – 25-20-15/10-3-3

    1 arm Db overhead extension (incline bench) – SUPERSET – 1 arm concentration curl
    25/10 – 25/10
    25/10 – 25/10
    25/10 – 25/10

    Straight Bar Pushdown – SUPERSET – Reverse grip pushdown
    140/15 – 70/10
    150/12 – 80/8
    160/12 – 80/8
    NOTES: Back strength is increasing, definitely evident on the bent rows. Pumped up really fast – lats felt swollen.

    DIET:

    Meals: 6
    Macros: 300 protein / 260 carb. / 75 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: Weekend Diet: drop one meal (6 total) and drop carbs a little. Sat. and Sun. are shorter days than M-F, and I spend most of the weekend training or resting. A good chance to switch some carbs for protein and not feel the energy loss.


    DAILY ASSESSMENT: Typically I do arms on Saturday morning and a light/fast back session at night, but this week my training partner could not make it for arms until later in the day so I switched it up. The fast back training got tossed out quickly – I felt great and strength was through the roof. Reverse grip BB row was a PR since I started on focusing on form a few months ago. I found the rack pulls to really surprise me: no bouncing, just clean pulls from a complete stop. I had never done more than 3 with 495 and that was doing fast reps using the bounce off the rack.
    Arm training was solid. My bi’s were still gassed from the morning, but I had the right energy to blast through it. Weights were a bit lower than if I hit them first, but I still worked them just as hard.

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    Excellent PR BPD !!!! Your looking good on the training ! Keep blasting the IRON !!!!! there is more PR's to be had !

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    DATE: Sunday, January 7, 2007
    Time: 11:00am
    Muscle groups: Quads

    Warm-up: Single Leg Extensions (no rest between legs)
    55/25
    55/20
    55/15
    70/15
    70/15
    70/15

    Smith squat (to parallel) – SUPERSET – Leg Press (let sled back to full compression and press ½ rep)
    405/12 – 410/25
    455/10 – 450/26
    505/8 [PR] – 540/27
    515/6 – 630/30

    Leg Press (full reps)
    720/22
    900/15
    950/12
    450/42

    Adduction machine
    115/12
    115/12
    115/12

    Smith squat – bottom half only
    135/15
    185/10

    Press machine (body masters) – 1+1/2’s
    280/18
    295/14
    310/8

    Extensions
    175/15
    190/13
    205/12

    Time: 5:00pm
    Muscle groups: Hamstrings

    Seated leg curl – 1 leg
    55/20
    55/20
    55/20
    55/20
    55/20

    Lying curl (with 5-6 x-reps at the end of each set-these are not reflected in the numbers below)
    120/15
    130/12
    140/12
    150/10
    (feet wide)
    80/15
    80/18

    Lying incline db curl –SUPERSET – Flat bench lying Db curl
    40/15 – 60/15
    50/12 – 75/9
    60/10– 75/9
    60/10 – 75/10

    BB Stiff Leg Deadlift - SUPERSET w/ Feet high & wide leg press
    135/15 – 360/25
    225/10 – 450/20
    315/6 – 450/25
    315/6

    Smith Machine 1-leg squat – SUPERSET – 1 leg press
    185/15 – 145/20
    225/12 – 145/20
    225/15 – 145/15

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

    NOTES: Today was the strongest I have felt since I got off the stage last fall. I had energy and power through low reps, drop sets, supersets – all of it. 505 on the smith squat to just below parallel for 8 reps was a PR and it was my third set doing supersets with deep partial leg presses. The PM hamstring workout was also strong. 315 on the stiff leg for 6 reps with strict form.

    DIET:
    NOTE:

    Meals: 5
    Macros: 275 protein / 250 carb. / 92fat
    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 slept in a little today and trained at 11 instead of the Sunday usual of 8:00. I also knew I would get to bed earlier, so without forcing huge meals, I dropped one and pushed the fat up in the 5 meals. I have found it very beneficial to do some macro. Manipulation on the weekends, especially since M-F are strict and consistent.


    DAILY ASSESSMENT: The numbers tell the story today. Great quad workout and no drop off for the PM Hamstring workout. Could this be the start of the EVOLUTION…

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    Pic Update #2


    PIC UPDATE #2: 1-8-07

    (I know these are in a different light - I will make sure to take them the same next time)


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    DATE: Monday, January 8, 2007
    Time: 6:30pm
    Muscle groups: CARDIO / Delts

    Seated Db side raise
    15/25
    15/25
    15/25
    15/25

    Seated Db Press
    80/12
    80/13
    80/10
    80/11

    Seated Db Front raise (2 arms holding 1 Db) (1+1/2’s) – SUPERSET – Standing side raise leaning forward against incline bench
    20/10 – 15/8
    20/11 – 15/7
    20/12 – 15/8

    CARDIO: Gauntlet, 30 min intervals, level 14

    NOTES: Monday is an easy one after the leg thrashing on Sunday. The shoulder workout was short and fast – I really just tried to get some blood pumping into the muscle and hit it from some new angles. The cardio was tough, but it really helped to workout some of the soreness from leg training.

    DIET:


    Meals: 7
    Macros: 330 protein / 270 carb. / 85fat
    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: With no morning lift and low impact at night, I intentionally switched 30g of carbs for protein.


    DAILY ASSESSMENT: Not much to speak of here. Gearing up for what I hope and expect to be a week of new strength on all muscles.

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    WEEK 2, first weigh-in:

    1-9-07:
    WEIGHT = 196.6

    This is 1.8 lb gain from last friday. Let's see if it sticks through the week when I check again Friday and post BF%.

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    DATE: Tuesday, January 09, 2007
    Time: 5:00am
    Muscle groups: Calves / Abs

    Abs
    Rope Crunch SUPERSET w/Ball Crunch
    150/25 – 15
    160/20 – 15
    170/15 – 15
    190…(10lb drops)…100/100 reps total

    Hanging Leg Raise + x-reps
    3 x 10 +5-6

    Vert. bench leg raises (1+1/2’s)
    3 x 10

    Calves
    Standing Calves – Smith Machine – 1 leg
    185/12
    185/12
    185/12

    Standing Calves, Smith Machine ,1 leg – SUPERSET - Seated Calves (1+1/2’s)
    225/15 - 115/15
    225/15 – 115/12
    225/15 – 115/12

    Leg Press Calves Press - 1-leg
    180/ 100 Reps (as many sets as it takes, switching legs with no rest – 6 sets)

    Time: 6:30pm
    Muscle groups: Chest / Tri’s

    Bench Press
    225/10
    225/10
    225/10
    225/8
    225/9

    Incline Press – smith
    135/20
    (1+1/2’s)185/10
    235/6
    235/5
    (1+1/2’s) 185/8

    DB Fly (flat)
    60/15
    70/11
    80/8
    80/8

    Cable Crossover
    50/15
    50/15
    50/15

    Cable crossover - low
    30/10
    30/10

    Pullover
    80/20
    (1+1/2’s) 80/10
    80/18
    (1+1/2’s) 80/10

    Dips
    Bodyweight/25-20-20-18

    Tris
    Rope Pushdown(short rest, hard squeeze)
    70/30
    70/22
    70/25
    70/20

    Reverse grip pushdown (1+1/2’s)
    80/10
    90/10
    100/8

    Lying extension, straight bar, 1+1/2’s
    55/12
    55/12
    55/12

    Dip Machine
    170/20
    170/20

    1-arm overhead Db extension
    30/8…30/6
    25/10…25/8

    NOTES: The AM workout was quick, but I had some good intensity. I put some effort into hitting abs like any other muscle and really focused on squeezing.
    The evening workout was nothing special. My mindset was good and really went after it, but I just could not get any strength in the lifts. I did start the workout on the bench for the first time in probably 6 months. I kept it on the lighter side, just trying to stay in the 10 rep range, but it was a struggle. I did get some redemption in the tri workout. The pump came fast and stuck through to the end.

    DIET:

    Meals: 7
    Macros: 330 protein / 270 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.


    DAILY ASSESSMENT: I was hoping for more positive results on the chest workout, but it was not my night. Nothing negative I can really attribute it to, I just did not have the power/strength that I have felt the past couple weeks.

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    DATE: Wednesday, January 10, 2007
    Time: 5:00am
    Muscle groups: Quads / Hams (shorter workout)

    Extensions
    175/15
    190/15
    190/15
    190/15
    205/13

    Lying curl (increasing set)
    100-110-120/10-8-6
    110-120-130/10-8-6
    110-120-130/10-8-6
    100-110-120/10-8-6

    Press machine (body masters) – 1+1/2’s
    280/15
    295/15
    310/10

    Smith squat (below parallel), 1-2 hold at bottom
    225/12
    275/12
    315/12

    BB Lunge (alt legs: down, up, down – switch legs = 1 rep)
    95/12
    95/12
    95/12

    Time: 6:30pm
    Muscle groups: Back / Traps

    Pull-ups
    5 sets / 10 reps

    Reverse Grip BB Row
    135/15
    185/12
    225/15
    275/10
    315/5

    Rack Pulls (complete stop after each rep) – SUPERSET - DB Shrug (1+1/2’s)
    315/10
    405/10 – 80/15
    495/5 – 80/15
    545/1 – 80/15

    BB Shrug
    225/20
    275/12
    315/10

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

    Seated Row (close grip, pulling high) – SUPERSET - Reverse Grip Pulldown
    145/10 – 115/10
    145/10 – 130/8
    145/10 – 130/8

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

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

    Close Grip BB Bent Row (high rep)
    135/25
    135/20
    135/20
    135/20

    NOTES:
    The morning leg workout was my short duration workout, aiming at a pump and different angles. Felt good all the way through it and it met my goal.

    The last back session was so productive I went with a lot of the same moves. I pumped up fast doing chins and continued to make some steady gains on the rows. The rack pulls were a new PR. I got one more rep with 495, each rep from a dead stop. The rest of the workout was strong, but I hit a wall at the end.

    DIET:

    Meals: 7
    Macros: 325 protein / 270 carb. / 86 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 hit the gym at night ready to make up for the poor chest workout the night before and I think I did just that. This workout got me back to consistent progress.

    I have noticed that for the past week I have had a very difficult time getting settled at night and going to sleep. It was the worst on this night and my body just could not relax. I have to disregard the stims – I have been using so many for years and training at night that I know it isn’t that. I will keep my eye on this and see what happens for the rest of the week.

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    hmm... Keep us posted.

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    DATE: Thursday, January 11, 2007
    Time: 6:30pm
    Muscle groups: Delts/Cardio

    Delts
    Seated Db Press
    80/15
    80/13
    80/1

    DB Side Raise SUPERSET w/ partial rep side raise
    25/15 – 40/8
    25/15 – 40/10
    25/13 - 40/10
    25/14 – 40/8

    Bent over reverse db fly – SUPERSET - Reverse fly machine (rear delts)
    40/12 – 85/20
    40/15 – 100/15
    40/15 – 100/13
    40/15 + 5 x reps

    Wide grip standing row (smith)
    95/25
    115/20
    135/12

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

    1-arm Cable Side Raise
    20/12
    20/12
    20/12


    CARDIO: 30min, gauntlet, level 13-14, intervals

    NOTES:
    As I mentioned yesterday, I was so wired and restless I really struggled to settle down for bed. Once I finally relaxed, I slept fine, but I was terrible restless. I decided to take this morning off instead of the usual Friday morning. After the third consecutive restless night I was not up to par in the morning.

    As the day progressed I pulled it together and I was ready to go for delts. The Db presses felt good; I kept them controlled and really focused on bringing my shoulders to failure. I also got a great burn and pump doing the full side raises into the partials. I think the partial side raises are really hitting them deep; hopefully there will be some growth to prove this.

    DIET:

    Meals: 7
    Macros: 325 protein / 275 carb. / 86 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: My energy level was good and I felt strong for the shoulder workout, but my concern is more with how I felt in the morning. The night before I was so restless, but at the same time so tired. I really felt it in the morning, so lets see if it keeps up.

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    Weight Update


    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%

    NOTE: I am taking the BF off a tanita scale. I know this is not accurate, but I am hoping it will at least serve as a gauge of + / - from the start. I never use BF% for competition prep. but I thought it might be useful for the log.

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    DATE: Friday, January 12, 2007
    Time: 5:00am
    Muscle groups: Chest / Calves

    DB Fly (flat)
    60/20
    70/15
    80/9
    80/8

    Incline Db Press (slow, very controlled)
    80/15
    80/13
    80/12

    Flat Bench Smith Press (1+1/2’s)
    135/15
    155/10
    185/6

    Fly Machine
    85/20
    85/20
    85/20


    Calves
    Leg Press Calves Press - 1-leg
    140/100 Reps (as many sets as it takes, switching legs with no rest – 5 sets)

    Standing Calves – Smith Machine – SUPERSET – Leg press calves (2 leg)
    225/15 – 410/15
    225/12 – 410/15
    225/12 – 410/20

    Seated Calves (1+1/2’s)
    115/15
    115/15
    115/15
    NOTES:
    The morning chest workout went very well. This workout is all about squeeze and blood flow and I really met that objective. I pumped up and worked my chest hard without putting the extra strain on the rest of my body with heavy weights. I was not as strong on the calves as the previous workout, but they pumped up and got extremely vascular.

    DIET:

    Meals: 7
    Macros: 340 protein / 265 carb. / 90 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: For the last meal I went with some beef. With no PM training I went for the higher protein and fat and left out some carbs.


    DAILY ASSESSMENT: This was a low impact day, but I got some good work in. The morning weigh in was definitely positive with the 2lb gain.

    On the downside, the night before (Thursday) I was once again very wound up and had a terrible time getting relaxed and going to bed. Tonight I took my final dose of JW, BAM, and Restore earlier, but without training tonight I will be laying around for awhile relaxing. It might not be a good test to see if taking the Stack earlier makes a difference.

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    DATE: Saturday, January 13, 2007
    Time: 8:00am
    Muscle groups: Bi’s / Cardio

    Seated 2-arm Db curl
    25/15
    30/12
    35/8
    35/8

    Straight bar curl
    65/25
    85/15
    105/8
    105-65-45 / 8-10-10

    2 arm incline db curl – SUPERSET – Machine preacher curl
    25/12 – 40/20
    25/12 – 40/18
    25/12 – 40/17

    1 arm spider curl
    20/12
    20/12
    20/12

    Cable curl (1+1/2’s)
    100/10
    100/10

    CARDIO: gaunltet, 30min, level 14-15


    Time: 3:30pm
    Muscle groups: Back & Traps

    BB Shrug
    225/20
    315/12
    315/12
    365/10

    BB Behind back shrug
    185/15
    185/15

    Reverse Grip BB Row
    225/10
    225/10
    225/10

    DB Shrug (1+1/2’s)
    80/20
    80/15
    80/15

    Pull-ups (full reps to failure, then top half partials, then drop to bottom half partials)
    5 sets/9-12 fulls, 4-5 top partials, 5-6 bottom

    1-arm DB Row(increasing sets)
    60-70-80/10-8-7
    60-70-80/11-8-8
    60-70-80-70-60/10-10-10-5-5

    Seated Row (close grip, pulling high)
    160/15
    (1+1/2’s) 160/10
    160/14
    (1+1/2’s) 160/8

    Standing straight arm pulldown – SUPERSET – Reverse grip pulldown
    80/15 – 130/9
    90/15 – 130/8
    100/12 – 130/10

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

    Behind Neck Pulldown (1+1/2’s)
    130/10
    130/10



    DIET:

    Meals: 6
    Macros: 300 protein / 220 carb. / 100 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: I did some experimenting today to see how I would feel and look with lower carbs and increased fat. Tomorrow when I train legs it should show how this type of diet affects my energy levels.


    DAILY ASSESSMENT: This just was not my day for training. I had some pain in my forearm (tendonitis for a couple years, it flares up here and there), so by the time I got through bi’s it was too tight and numb to do tri’s. My strength was not there on the bicep workout and I was probably squeezing the bar too hard trying to force myself into a rhythm. I finished the workout with 30min on the gauntlet, which always feels good (to finish).
    After some food, rest, and ice my arm was ready for back. This is my alternate workout, so I decided to hit traps heavy to start – this felt good and it was definitely a change from typically hitting them at the end of a back workout. Once I worked into the back training I was back to feeling “off” like I did in the morning. Some exercises felt good (chins, db rows), but most of the workout felt weak and I really just could not get into the flow of the workout. Not really anything I can attribute it to, just one of those days that seem to happen.

  17. Registered User
    Dros120's Avatar
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    DATE: Sunday, January 14, 2007
    Time: 9:00am
    Muscle groups: Quads

    Warm-up: Extensions (4 sets)

    Smith squat (to parallel) – SUPERSET – Leg Press (let sled back to full compression and press ½ rep)
    405/12 – 540/15
    500/8 – 540/20
    545/6 [PR] – 590/20
    545/5 – 590/20
    325/10

    Leg Press (full reps, increasing)
    540-630-720/10-8-7
    630-720-810/10-8-8
    720-810-900/10-8-8
    450/43

    Press machine (body masters) – 1+1/2’s
    295/15
    310/9
    310/12 – 205/4

    Smith squat – bottom half only
    135/15
    145/15

    Extensions
    175/15
    190/15
    205/13
    220/11

    Time: 5:00pm
    Muscle groups: Hamstrings

    Lying curl (with 5-6 x-reps at the end of each set-these are not reflected in the numbers below)
    120/15
    130/15
    140/12
    150/10

    Seated leg curl – 1 leg – SUPERSET – 1 leg lying curl
    40/12 - 55/15
    40/12 – 55/15
    40/12

    Seated leg curl (1+1/2’s)
    70/15
    85/10
    100/10

    Flat bench lying Db curl (1+1/2’s) –SUPERSET – Lying incline db curl
    80/9 – 40/10
    80/8 – 40/8
    80/10 – 40/6
    80/6 – 40/6

    Walking Db Lunge – SUPERSET – Adduction Machine
    70/15 (lunges, each leg) – 100/15
    80/15 – 100/15
    80/15 – 100/15

    BB Stiff Leg Deadlift
    135/15
    225/10
    315/5
    315/5

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

    NOTES: Another PR on the smith squat and everything else felt really strong. Energy and strength lasted all the way through to the last sets of extensions. The ham workout was a struggle, but strength was right where it should be.

    DIET:

    Meals: 5
    Macros: 275 protein / 300 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 increased the carbs after dropping them down a little yesterday. The low day did not hurt my energy for legs and I think the variety of extra fat yesterday was beneficial.


    DAILY ASSESSMENT: Another PR and another solid leg workout. Legs were strong, pumped, and vascular. The AM session was all out – strength was not just in numbers, but how I could handle the weight in supersets and drops, etc. and keep pushing hard.

  18. Registered User
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    DATE: Monday, January 15, 2007
    Time: 5:00am
    Muscle groups: Tri’s / Calves

    Rope pushdown
    100/20
    110/18
    120/15
    120/15

    1-arm reverse grip pushdown
    30/10
    40/10
    50/8

    Straight Bar Pushdown – SUPERSET – Reverse grip pushdown
    160/20 – 70/12
    170/15 – 80/9
    180/12 – 80/10
    190/9 – 100/10

    Decline tri-extension (ez bar) (1+1/2’s)
    55/15
    75/10
    95/6
    96/6

    1 arm Db overhead extension (incline bench)
    25/9 – 25/8
    20/10 – 20/8

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

    Leg press calves (2 leg) – SUPERSET – Seated Calves (1+1/2’s)
    115/15 – 450/20
    115/12 – 450/15
    Switch superset order
    450/20 – 115/10
    450/20 – 115/10

    Seated Calves – 1 leg
    45/15
    70/10
    70/10

    Time: 5:00pm
    Muscle Groups: Abs / Cardio

    Abs
    Vert. bench leg raise: 5 x 13-15
    Rope crunch – Superset – reverse crunch
    150/25 – 15
    160/20 – 12
    160/20 – 15
    160/18 – 15
    Side Crunch: 2 x 25
    Side leg raise: 50 reps over 4 sets
    Ball crunch: 100 reps over 3 sets

    CARDIO: 30min, gauntlet, level 14-15


    DIET:

    Meals: 6
    Macros: 320 protein / 270 carb. / 85 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: Back on the normal weekly diet plan with one small change – I left work early for a dr. appt. then went straight to do cardio, so Meal 5 got pushed back. I made Meals 5 and 6 a little bigger and dropped meal 7.


    DAILY ASSESSMENT: As always, I have low expectations for Mondays. The goal is to do some cardio, abs, and calves and get recovered from Sunday’s leg workout, and get ready for some solid lifts the next three days. I also worked in tri’s since I missed them Saturday. I had a good pump and felt strong, but nothing exceptional.

  19. Registered User
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    Posts
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    Nice log.

  20. Registered User
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    Weight Update: Day 18


    1-16-07: DAY 18
    WEIGHT =196.2
    BF = 5.4%

    1-12-07: DAY 14
    WEIGHT = 196.6
    BF = 5.7%

    1-5-07: DAY 7
    WEIGHT = 194.8
    BF = 5.9%

    1-1-07: DAY 3
    WEIGHT =194.6
    BF = 6.1%

    NOTE: I am taking the BF off a tanita scale. I know this is not accurate, but I am hoping it will at least serve as a gauge of + / - from the start. I never use BF% for competition prep. but I thought it might be useful for the log.

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