The EVOLUTION (stack) of BigPoppaDros

[Dros120]

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.

[Dros120]

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.

[somewhatgifted]

Any chance of an update pic? great log buddy.

[maddenizor]

Yahhhh Babaaaaayy liiighhhtt weeeeeeiightt

[Dros120]

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.

[Dros120]

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.

[Dros120]

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.

[Dros120]

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.

[Dros120]

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….

[Dros120]

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.).

[Dros120]

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.

[Dros120]

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.

[Dros120]

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.

[Dros120]

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.

[Dros120]

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%

[Dros120]

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"

[cdawg123]

Did you get those measurements switched up or did you lose a 1/4 on your arms?

[Dros120]

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).

[Dros120]

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

[Dros120]

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.