SmithsonGA ALRI Evolution Sponsored Log

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  1. Day 33
    Day 10 - BAM


    Weight: 180.4 +11.8
    BAM: +4


    Calories: 3542
    --P--C--F--
    341 366 86
    39% 40% 22%

    Triceps/Shoulders

    Blue=PR

    Skipped shoulders so they can 'repair'.

    Skull Crushers
    45x12, 55x8, 55x6 warmups
    7x80, 6x80, 4x80 - Hoped for quicker jump in weight, but progressing.

    Cable Pressdowns
    7x77, 6x77, 5x77

    Overhead Db
    7x55, 6x55

    Nice quick workout but my triceps were finished.

    No other sides....hoping my sore throat goes away. Doc gave me one of those Z-paks.

    UHHHH, weight is insane. Interested to see what weight gain others get on the similar stack...GEESH. LOVE it.

    Biceps and Abs tomorrow


  2. Day 34
    Day 11 - BAM


    Weight: 179.2 +10.6
    BAM: +2.8


    Calories: 3543
    --P--C--F--
    311 359 104
    35% 38% 26%

    Biceps/Abs

    Blue=PR

    Bb Curls
    12x55, 10x55, 8x65 warmups
    6x100, 5x100, 4x100 - Hoped for greater gains here, but I will take an extra rep when I can get it.

    Hammer Db Curls
    5x40, 4x40

    Cable Curls
    6x138, 6x138 +1 set rep here...not much, but still a gain.

    Leg Lifts
    15x12, 10x15 PR on Leg Lift...whoopee

    Cable Crunch
    10x104, 8x104


    Feeling pretty big these days. Wife commented today as I was working in the yard with just a white t-shirt on. (yes, working in the yard....70F here today!) she never comments on that...so that is cool.

    My weight dropped a bit today but it is about time...I expect the gains to continue!

    My sore throat is much better this evening after 24hrs on my Z-pak. Last night was hell to sleep. I can actually feel scabs in my throat tonite...a beautiful thing.

    Cardio tomorrow, Legs Monday. See if I can push 450 on the leg press on Monday. OOOOOOOH Baby.

    Choi
    •   
       


  3. Day 35
    Day 12 - BAM


    Weight: 181.2 +12.6
    BAM: +4.8


    Calories: 3554
    --P--C--F--
    351 355 93
    40% 37% 23%

    OFF - Cardio

    22 min HIIT


    Cardio was tough today. I am ready to get back to the gym tomorrow. Body feels ready. Has that overall ache/full/growing feeling.

    Last day of JW today Only Restore/Bam this week.

    Lets get it on!

  4. Week 5 Summary

    Initial Weight: 168.6
    Week 1 Weight: 173.2 +4.6
    Week 2 Weight: 172.8 +4.2
    Week 3 Weight: 175.4 +6.8
    Week 4 Weight: 178.4 +9.8
    Week 5 Weight: 181.2 +12.6
    Weight Since BAM (12 days): +4.8


    Based on my measurements, my body fat has stayed at about 12%, if not dropped a bit...but again, an estimate.

    Measurement summary:
    .........Week 1....Week 4....Week 5
    Waist: 32.7.......33.5..........33.6. ...+0.9
    Chest: 40.5.......41.9..........42.1. ...+1.6
    Bicep: 14.5......15.3...........15.55 ..+1.05
    Quad: 22.5........24.............24. .....+1.5
    Calf: 15..........15.2...........15. 35.+0.23
    Shoulders: 46.6..47.2...........48.6..+2.0
    Forearm:..12......12.2........ ...12.4..+0.4

    Based on the above info, my LBM has increased from 149.3 to 159.5 which is a 10.2lb increase and my fat lbs have increased by 2.4 lbs. (approx 80% LBM gain)

    Week 1 Average Calories: 3333 (P,C,F) 313,287,111 38%,31%,30%
    Week 2 Average Calories: 3323 (P,C,F) 316,295,107 38%,32%,29%
    Week 3 Average Calories: 3406 (P,C,F) 318,285,116 38%,31%,30%
    Week 4 Average Calories: 3450 (P,C,F) 299,298,120 35%,31%,31%
    Week 5 Average Calories: 3520 (P,C,F) 335,348, 97..39%,37%,24%
    Overall Total average:... 3410 (P,C,F) 315,302,110 38%,33%,29%

    Good PRs last week, some examples of strength gains so far:

    Leg Press: 6x310 up to 6x440
    Bicep Curl: 5x95 up to 5x100 with higher set volume
    Skulls: 5x75 up to 6x80

    I just finished JW and am on just BAM/Restore now.

    Not quite as sore this week. NO acne.

    I have not been sleeping well lately...waking up a lot and not that tired.

    I did have a BAD sore throat for 3 days last week and am still on a Z-Pak to get rid of it. NO effect on my workouts, which surprised me. (unless I just gained less and dont know it.....)

    Here is my latest graph showing daily morning/evening weights and calorie intake.


    I have been lowering my fat more this week and raised my cals more.

    If my progress continues, you can see my morning weight should hit 188...which would be a 20lb gain. I cannot imagine, but we shall see.

    Comments on my weight gain vs. measurements and strength? Do they add up?

    thx

  5. Day 36
    Day 13 - BAM


    Weight: 181.2 +12.6
    BAM: +4.8


    Calories: 3569
    --P--C--F--
    336 356 88
    38% 38% 22%

    LEGS

    Blue=PR

    Leg Press
    10x170, 10x170, 8x260 warmups
    8x420, 6x440, 6x440 ALL PRs here again. +130 lbs since Day 1 of Legs.

    Squat
    7x275, 6x285 Good PR here after the above presses

    Leg Curl
    6x125, 6x125

    SLDL
    8x185, 6x200 NICE increases here.

    Calf Machine
    10x350, 10x350

    Seated Calf
    8x240, 7x240

    Felt good today. VERY pleased to increase weight on squats after the PR presses. Next week I switch back to squats first and expect weight increases there!

    No sides to report. Everything running like clockwork!

    Chest/Abs tomorrow.
    •   
       


  6. Day 37
    Day 14 - BAM


    Weight: 182.0 +13.4
    BAM: +5.6


    Calories: 3541
    --P--C--F--
    328 338 105
    37% 37% 26%

    Chest/Abs

    Blue=PR

    Db Press
    12x35, 10x40, 8x45 warmups
    10x60, 8x65, 8x65 - Hammer grip. Shoulder was....FINE! Felt good. Strength claiming finally. No where near a PR, but with hammer grip, close.

    Dips
    x8, x8, x8 - good recovery...felt great.

    Machine Fly
    5x150, 5x150 - don't like this machine either. will try Db flys next time.

    Cable Crunch
    10x104, 10x104, 8x104

    Crunch w/ Weight
    8x35, 7x35


    Shoulder felt good today!!! Either from the anti-inflammatory drugs (and/or some healing) and/or no more JW pills....some other logs had joint pain when on JW...whichever, nice to feel strong without pain on this day.

    Looking forward to Back tomorrow.

    Weight up again.

  7. Day 37
    Day 14 - BAM


    Weight: 182.0 +13.4
    BAM: +5.6


    Calories: 3541
    --P--C--F--
    328 338 105
    37% 37% 26%

    Chest/Abs

    Blue=PR

    Db Press
    12x35, 10x40, 8x45 warmups
    10x60, 8x65, 8x65 - Hammer grip. Shoulder was....FINE! Felt good. Strength climbing finally. No where near a PR, but with hammer grip, close.

    Dips
    x8, x8, x8 - good recovery...felt great.

    Machine Fly
    5x150, 5x150 - don't like this machine either. will try Db flys next time.

    Cable Crunch
    10x104, 10x104, 8x104

    Crunch w/ Weight
    8x35, 7x35


    Shoulder felt good today!!! Either from the anti-inflammatory drugs (and/or some healing) and/or no more JW pills....some other logs had joint pain when on JW...whichever, nice to feel strong without pain on this day.

    Looking forward to Back tomorrow.

    Weight up again.

  8. Day 38
    Day 15 - BAM halfway!


    Weight: 182.2 +13.6
    BAM: +5.8

    Calories: 3574
    --P--C--F--
    325 353 105
    37% 38% 26%

    Back/Traps

    Blue=PR

    Bb Rows
    95x10, 95x8, 115x6 warmups
    7x145, 7x145

    V-Bar Lat Pulldown
    7x225, 7x225 - good recovery to repeat the PR

    Pull-ups
    x5, x5

    Seated Wide Row
    7x200 - same as last week

    Deadlift
    8x255, 6x275 I keep pushing on this to get heavier but focusing on strict form. all PRs tho.

    Shrugs
    7x305, 6x305 Nice finish

    Workout felt good, not as good as in the past, but good. Enjoying the Deads. I want to hit 300 on deads and squats...close on both.

    Just overall feeling good...no real effects noticed. not as thirsty, dont pee as much, not lethargic...no zits.

    Onward and upward!

  9. Day 39
    Day 16 - BAM


    Weight: 180.8 +12.2
    BAM: +4.4


    Calories: 3513
    --P--C--F--
    330 333 96
    38% 36% 25%

    Triceps/Shoulders

    Blue=PR

    Skipped shoulders so they can 'repair'.

    Skull Crushers
    45x12, 55x8, 55x6 warmups
    7x80, 7x80, 6x80 - total set PR of 20 reps..+3 from last week

    Cable Pressdowns
    6x77, 6x77, 6x77 Same

    Overhead Db
    8x55, 8x55 I guess moving to 60s are in order here.

    Nice quick workout but my triceps were finished.

    My tris were actually hurting from the pump...adding to my traps burning from yesterday. NICE

    Weight dipped a bit this am....body cycling.

    Biceps and Abs tomorrow

  10. Day 40
    Day 17 - BAM


    Weight: 180.4 +11.8
    BAM: +4


    Calories: 3540
    --P--C--F--
    340 330 103
    39% 35% 26%

    Biceps/Abs

    Blue=PR

    Bb Curls
    12x55, 10x55, 8x65 warmups
    8x90, 5x100, 5x100 - Argh..Mis-loaded the bar at 90..still felt stronger.

    Hammer Db Curls
    6x40, 5x40 - PR AND +2 reps for the entire set

    Cable Curls
    6x138, 6x138 same.

    Leg Lifts
    11x15, 11x15 PR on Leg Lift...whoopee

    Cable Crunch
    10x104, 7x104

    Overall good solid feeling lately.

    My weight has reversed a little bit, but fluctuating in the same general trend...expect +18 to +20 lbs total at the end. Not sure if the reversal is a thinning out a bit or something to do with being off JW now. Or just water. We shall follow the trend!

  11. Day 41
    Day 18 - BAM


    Weight: 180.8 +12.2
    BAM: +4.4


    Calories: 3546
    --P--C--F--
    331 347 103
    38% 36% 26%

    OFF - Rest

    Body has that overall ache/full/growing feeling.

    Feeling like I am leaning out....we shall see on measurement day, but my weight has been more constant, but I think I may be losing some fat. This is my first week off JW and I am NOT gaining weight...very steady. We shall see if I have stalled or if the weight is 'moving around'.

  12. Day 42
    Day 19 - BAM


    Weight: 180.8 +12.2
    BAM: +4.4


    Calories: 3550
    --P--C--F--
    350 357 94
    41% 36% 24%

    OFF - Rest

    No time for Cardio today...very busy working on the house...so probably plenty of cardio running up and downstairs 30 times.

    Unfortunately my gym is closed tomorrow for MLK day (I couldnt believe it). Will do cardio and push workout to Tues. New workout again this week, will post details tomorrow.

    Only 2 more weeks! Same weight for the past 3 days.

  13. Day 43
    Day 20 - BAM


    Weight: 180.0 +11.4
    BAM: +3.6


    Calories: 3548
    --P--C--F--
    332 339 97
    38% 36% 24%

    Cardio
    HIIT - 22 mins.

    Cardio BURNED my legs today...tough one to finish.

    GYM was closed today for MLK day, so I kick off the week tomorrow.

    new workout split this week:
    Back/Biceps
    Legs
    Chest/Abs
    Shoulders/Traps
    Triceps/Forearms

    Week 6 update later

  14. Week 6 Summary

    Initial Weight: 168.6
    Week 1 Weight: 173.2 +4.6
    Week 2 Weight: 172.8 +4.2
    Week 3 Weight: 175.4 +6.8
    Week 4 Weight: 178.4 +9.8
    Week 5 Weight: 181.2 +12.6
    Week 6 Weight: 180.8 +12.2
    Weight Since BAM (19 days): +4.4


    My bodyfat has decrease a bit, so my LBM is the same as last week at 159.5 with BF slightly less.

    Week 1 Average Calories: 3333 (P,C,F) 313,287,111 38%,31%,30%
    Week 2 Average Calories: 3323 (P,C,F) 316,295,107 38%,32%,29%
    Week 3 Average Calories: 3406 (P,C,F) 318,285,116 38%,31%,30%
    Week 4 Average Calories: 3450 (P,C,F) 299,298,120 35%,31%,31%
    Week 5 Average Calories: 3520 (P,C,F) 335,348, 97..39%,37%,24%
    Week 6 Average Calories: 3546 (P,C,F) 335,344, 99..38%,37%,25%
    Overall Total average:... 3433 (P,C,F) 319,309,108 38%,33%,29%

    This week has been just BAM/Restore.

    Not quite as sore again. Workout mix up this week will probably 'fix' that.

    Here is my latest graph showing daily morning/evening weights and calorie intake.



    As you can see, my weight has plateaued and even went down!!!

    Now, the only difference I can determine is NO more Jungle Warfare this week and I am on an anti-inflammatory for my shoulder. I don't like this trend!!

    Only two more weeks and 10 more days of BAM!

  15. Wow. Very nice. Keep it up

  16. Day 44
    Day 21 - BAM


    Weight: 182.2 +13.6
    BAM: +5.8


    Calories: 3595
    --P--C--F--
    351 349 99
    39% 36% 25%

    Back/Bis

    Blue=PR

    Lat Pulldown
    12x83, 10x117, 8x150
    7x225, 5x233 Great PR here...

    V-Bar Close Pulldown
    6x225, 6x225

    Bb Row
    6x145, 6x145 - not a PR, but nice to get this volume after the above

    Db Curl
    7x40, 4x45 ALL PR here...very pleased especially after Back

    Bb Curl
    5x100, 4x100 - Nice volume after everything above.


    I felt good and strong today...looked very vascular and thick in the gym mirrors (so thats why they have mirrors )

    For some reason, Db curls really hurt my shoulder...WEIRD.

    My weight is back up....we will just keep watching the overall trend. Eating good.

    Legs today, expecting Squat PR...see if we can get 300 in my 4-6 rep range!

  17. Day 45
    Day 22 - BAM


    Weight: 181.8 +13.2
    BAM: +5.4


    Calories: 3614
    --P--C--F--
    347 365 97
    39% 37% 24%

    LEGS

    Blue=PR

    Squats
    12x95, 10x135, 8x155
    8x285, 6x300, 6x305 OHHH yah! had to bump the last 5 lbs to be +60 lbs since day 1 of this stack.

    Leg Press
    7x440 After above thought for sure I would be weak here...nope.

    SLDL
    7x205, 6x215 BAM! Actually my grip was slipping on the 2nd set....wimpy hands.

    Leg Curl
    6x110 - lower than normal...my hams were toast

    Seated Calf
    8x240, 8x240

    Leg Press Calf
    10x420


    I LOOOVE PRS!

    Obviously felt good in the gym today...focused but not pissed...haha, if u know what I mean.

    Weight staying up there

    NO side effects...this stack is amazing. I dont get headaches, acne, oily skin...just peeing a lot and PRs! Did I mention PPPRRRSS??

    Oh, one more side effect...my new jeans...I bought these after I finished my cut 2 months ago...well, either they shrunk...or....my legs have grown enough to cause them to be floods...waist is still perfect, length is now short. My wife prefers I get the skinny leg (no saggy butt jeans allowed) and I am noticing my 'new' thighs are tight.

    Now, I got Squat to 300...need to get Deads there...275 last week...maybe in 2 weeks?

    Eating like a tank. Bottomless pit lately.

    BOO yah!

  18. Day 46
    Day 23 - BAM


    Weight: 182.0 +13.4
    BAM: +5.6


    Calories: 3604
    --P--C--F--
    332 378 89
    39% 37% 24%

    Chest/Abs

    Blue=PR
    Bad News today. Shoulders are fried...something is wrong

    I couldnt even do 1 rep of my first warmup set with Db Bench.

    Had to completely skip chest today...just did abs which I wont even summarize.

    I called Dr. for a ortho referral, but will have to skip chest and shoulders next week also (last week of this cycle). I will be able to crank out traps (DEADS!) and triceps tomorrow.

    The ONLY good thing is next week I am at a sales mtg in Orlando all week and will have to go to the "Y" at 5:30am prior to all the meetings..so now I only have to do that 2 times, not 4. Trying to see the bright side of it.

    I will crank on Deads tomorrow!

    night.

  19. Day 47
    Day 24 - BAM


    Weight: 182.2 +13.6
    BAM: +5.8


    Calories: 3605
    --P--C--F--
    327 346 104
    37% 38% 26%

    Traps/Tris

    Blue=PR

    Deadlifts
    8x135, 6x185, 6x185 warmups
    6x275, 5x275 Set PR, good volume.

    Shrugs
    8x305, 6x305

    Tricep Pushdowns
    10x45, 8x54 warmups
    7x77, 6x77

    Skullcrushers
    6x80, 5x80

    Wrist Curls Bb
    9x45, 7x45

    Wrist Curls Db
    9x60

    I was very lethargic in the gym today...feels like my body is a bit beat up. Most likely from the shoulder injury. Sucks to have to limit my workout routine. Oh well, I have an appt next Friday with ortho.

    Eating good and weight is creeping up a bit, but fairly steady.

    Next week will be interesting as M-Th I will be at a sales conference...trying to track diet and get good workouts in. I have to use the hotel gym which I hope is ok. It is supposedly a 'spa'..so it should have more equipment than usual.

  20. Day 48
    Day 25 - BAM


    Weight: 182.4 +13.8
    BAM: +6.0


    Calories: 3631
    --P--C--F--
    309 335 101
    35% 36% 25%

    REST

    Overall good feeling today. Traps pretty sore.

    Had a nice cheat dinner (Birthday) Prime Filets, birthday cake, red wine...oh yes.

  21. Day 49
    Day 26 - BAM


    Weight: 182.4 +13.8
    BAM: +6.0


    Calories: 3614
    --P--C--F--
    286 363 115
    32% 38% 258%

    REST

    Lazy day. Traveled to Orlando...will be here all week.

  22. Day 50
    Day 27 - BAM


    No Weight. Traveling.

    Calories: 3343
    --P--C--F--
    319 288 101
    38% 33% 27%

    REST

    In meetings all day. Lucky to eat what I did...ever sit at 9pm eat an apple and trying to down 3T of Nat PB to get calories?!??! Geez.

    finally able to workout tomorrow. Week 7 update will be a bit later this week due to travel schedule.

  23. Day 51
    Day 28 - BAM


    Weight: 183 +14.4
    BAM: +6.6


    Calories: 3567
    --P--C--F--
    300 274 88
    34% 30% 22%

    Back

    Working out at the hotel...so out of routine.

    Did Lat pulldowns and Db rows. Felt fine.

    Tried to do Bicep Db curls, but it really hurt my shoulder. Lovely. Again, Dr. on Fri.

    This cycle is winding down.....only 2 more BAM and about 4 more days of Restore.

  24. Day 52
    Day 29 - BAM


    No Weight - traveling

    Calories: 3048
    --P--C--F--
    322 223 95
    43% 28% 28%

    Cardio

    Working out at the hotel...so did Cardio...22min HIIT on stepper and 20 mins fast walk, incline treadmill.

    Hard to get my food in while traveling.

  25. Day 53
    Day 30 - BAM


    No Weight - traveling

    Calories: 3069
    --P--C--F--
    282 303 87
    38% 37% 25%

    OFF

    Traveled all day. Finally back tomorrow. can workout legs.
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