Brades Brigades EVOLUTION stack

Page 2 of 2 First 12

  1. EVOLUTION DAY 12
    Day offf

    Was goign to go to the gym, but I realized its legs/shoudlers day during my shock week annnnd I have hockey tonight. Decided to push my workout back untill tomorow

    Notes
    Nothign really new to say. Still liking the stack

    DIET

    Meal 1
    1 banana cut up on 2 pieces of whole wheat toast with pb

    Snack 1
    Handfull fo almonds

    Snack 2
    Protein shake
    2 scoops of whey, 2 tbs PB in 8oz milk

    Meal 2
    2 boiled eggs

    Snack 3
    Protein shake (same as above)

    Meal 3
    Large portion Mashed potatos, pork, veggies

    Meal 4
    2 Protein bars

    * Decided to have teh protein bars before hockey to give me that extra boost of energy I'll need. It's been liek 2 weeks since I've been on the ice

    *after hockey
    Snack 4
    2 boiled eggs, no yolk


  2. EVOLUTION STACK DAY 13


    Exercise Training Log
    1. Superset lying leg curls/Standing calf raises [ 4 Sets ]
    10x100 | 10x120 | 10x100 | 9x130 | - | - |
    --------------------------------------------------------------------------------
    2. Dropset leg press [ 6 Sets ]
    8x360 | 8x320 | 8x270 | 8x350 | 8x270 | 6x230 |
    --------------------------------------------------------------------------------
    4. Dropset smith machine behind the neck [ 4 Sets ]
    10x155 | 6x145 | 8x130 | 6x155 | - | - |
    --------------------------------------------------------------------------------
    5. Superset reverse peck deck/Front raises [ 4 Sets ]
    10x100 | 10x20 | 8x120 | 9x25 | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    NOTES
    So far all my lifts have gone up. I will only consider PR's during my power week.

    My sleeps are sooooooo deeeepppppp. Waking up in the morning is getting hard even though I get 8hrs of sleep a night.

    Muscles are fealign harder and fuller, more vascularity, and seem to be losing a lil bf%.

    Weight is still stuck at 185.19lbs, Im goign to go eat chicken right now.
    •   
       


  3. EVOLUTION STACK DAY 15

    Exercise Training Log
    1. Incline db [ 4 Sets ]
    6x70 | 6x80 | 4x85 | 3x85 | - | - |
    --------------------------------------------------------------------------------
    2. Flat bp [ 2 Sets ]
    4x185 | 4x185 | - | - | - | - |
    --------------------------------------------------------------------------------
    3. Dips [ 2 Sets ]
    6xUW | 2x25 | - | - | - | - |
    --------------------------------------------------------------------------------
    5. CG decline bench smith machine [ 3 Sets ]
    6x135 | 6x190 | 6x190 | - | - | - |
    --------------------------------------------------------------------------------
    6. Cable easybar pull downs [ 2 Sets ]
    6x75 | 6x85 | - | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    NOTES

    Definatly did not eat enough before I worked out, felt like a bag of ****. On my last power week I did chest at my friends gym, I swear their weigths are lighter!!

    I was really hoping to push up some solid weight but I really felt liek I was out of gas, as soon as I started my workout I felt extremely hungry.

    Even though I had a ****ty workout I put up some weigth I'm happy with.

    Im fealign alot harder and fuller, I'm looking leaner and my weight has finally gone above 185.19, as of today its 186.2lbs, 190 isnt looking that far away anymore.

  4. Nice work bro.

  5. EVOLUTION STACK DAY 19

    ok, well i lost my workout sheet for my back and bi day during power week... so I'm goign to just post up my workout for today, legs/shoulders

    POWER WEEK
    Legs/Shoulders

    Exercise Training Log
    1. Squats [ 3 Sets ]
    5x205 | 6x205 | 4x225 | - | - | - |
    --------------------------------------------------------------------------------
    2. Leg Press [ 2 Sets ]
    6x360 | 3x450 | - | - | - | - |
    --------------------------------------------------------------------------------
    3. Stiff leg deadlift [ 2 Sets ]
    6x185 | 6x202 | - | - | - | - |
    --------------------------------------------------------------------------------
    5. Snith machine behind the nec press [ 3 Sets ]
    5x175 | 6x145 | 5x155 | - | - | - |
    --------------------------------------------------------------------------------
    6. Shrugs [ 2 Sets ]
    6x205 | 6x245 | - | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    NOTES
    Workout went really well, I cut it short because I was in abit of a rush.. Car broke down today durign a ****gin snowstorm, so I had to deal with that.

    Hit a PR on my squats(225) and legpress(450). I started to do squats/leg press not too long ago so I'm pretty happy. Since I've started this p/rr/s routine and the evo stack almost all my lifts have gone up!

    Only real side effects are a little bit of acne, a little bit more aggresive then usual and it's hard waking up in the morning.

    Muscles feel fuller, looking more cut, veins are poppin' out, and the stregth is going up.

    Weight is still kickin at 186.2, I'm goign to start upping my carb intake..;.)
    •   
       


  6. Quote Originally Posted by maddenizor
    Nice work bro.
    thanks man

  7. Some updated pics







  8. EVOLUTION STACK DAY 20


    DAY OFFF

    Been taking in lots of protein via shakes + i've been eating alot of meats/chicken today

    NOTES
    Really held myself from going to the gym, I like to keep shoulders & chest one day apart atleast.

    Prolly won't workout tomorow, but who knows.

  9. Todays Intake
    Fat:41% 158gm
    Carbs:17% 173gm
    Protein:43% 376gm

    Not EXACT but close. Fat was definatly lower, I don't think fitday.com took into account that I cut my fat off my steak and porkchops. I did however snack on a lot of almonds today.

  10. EVOLUTION STACK DAY 22

    CHEST/TRIS
    REP RANGE

    Exercise Training Log
    1. Incline DB [ 3 Sets ]
    9x65 | 8x70 | 7x75 | - | - | - |
    --------------------------------------------------------------------------------
    2. Flat BP [ 3 Sets ]
    12x145 | 10x145 | 10x135 | - | - | - |
    --------------------------------------------------------------------------------
    3. Incline flys [ 2 Sets ]
    13x25 | 13x30 | - | - | - | - |
    --------------------------------------------------------------------------------
    5. Dip Machine [ 3 Sets ]
    9x70 | 9x80 | 9x90 | - | - | - |
    --------------------------------------------------------------------------------
    6. Smitch machine CG [ 3 Sets ]
    6x135 | 12x115 | 11x115 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!


    Notes


    As soon as I dragged my ass outta bed this morning I knew my workout was going to suck. I was in a rush today before I hit the gym so I tried chugging down a pretty thick shake, ended up puking half of it back up.... Made pasta right after that and could barely eat any, so I ate a bunch of almonds.

    Anyways, I went to workout with a buddy, he had class at 2 and we hit the gym at 12, so I was kinda of rushed since I had to drive him to the gym so thatís why my Workout routine was cut short.

    Anyways my workout sucked, I was very pissed off after it until I weighed myself. I am now 187.3(+3.3lbs), now I am happy, 190 is clooosee by!

    When I flex my abs I can now see the outline of my upper abs.

  11. EVOKUTIONSTACK DAY 25


    Had a familly thing over the weekend so I couldn't hit the gym, diet was a lil off aswell. Tomorow will be back/bicep!:bb2: :bb2: :bb2: :bb2: :bb2: :bb2: :bb2: :bb2: :bb2: :bb2: :bb2: :bb2: :bb2: :bruce1: :bruce1: :bruce1: :bruce1: :bruce1: :bruce1:

  12. EVOLUTION STACK DAY 26

    Rep range week
    Back/Bis

    *Forgot my workout sheet at home, so I had to go on memory

    Exercise Training Log
    1. Triangle bar PD [ 4 Sets ]
    9x135 | 9x145 | 9x160 | 5x190 | - | - |
    --------------------------------------------------------------------------------
    2. Seated Rows [ 3 Sets ]
    12x135 | 12x160 | 10x175 | - | - | - |
    --------------------------------------------------------------------------------
    3. Straight arm PD [ 2 Sets ]
    15x40 | 15x50 | - | - | - | - |
    --------------------------------------------------------------------------------
    5. Straight bar curls [ 3 Sets ]
    8x80 | 9x90 | 7x90 | - | - | - |
    --------------------------------------------------------------------------------
    6. Incline hammer curls [ 2 Sets ]
    11x39 | 10x30 | - | - | - | - |
    --------------------------------------------------------------------------------
    7. Concentration curls [ 1 Sets ]
    15x20 | - | - | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!


    NOTES


    Well, weight is up to 188 (+4) now, if I would have eaten properly over teh weekend I'd be even closer to 190 but what can you do!

    190 here I come!!

    Fat gains are still minimal, acne is under crontrol and aggression has leveled off.

    Worked out with a buddy today and decided to test my 1 rep max

    Did 205 veeerrrry easily then tried 245....

    I only waited about 45 seconds between the sets so I had to get my buddy to help me get the weight up. Dropped 20lbs, rested about 90 seconds and pushed 225 up. My 1 rep max is somewhere betweeb 225 and 245 which is a new PR. Im going to try my 1 rep max again later this week and start off using 245. now, if I would have eaten properly over teh weekend I'd be even closer to 190 but what can you do!

    Fat gains are still minimal, acne is under crontrol and aggression has leveled off.

    Worked out with a buddy today and decided to test my 1 rep max

    Did 205 veeerrrry easily then tried 245....

    I only waited about 45 seconds between the sets so I had to get my buddy to help me get the weight up. Dropped 20lbs, rested about 90 seconds and pushed 225 up. My 1 rep max is somewhere betweeb 225 and 245 which is a new PR. Im going to try my 1 rep max again later this week and start off using 245.

    Startign to plan out my next few months, after this stack I'm goign to eat at maintenance and take some Green Bulge & White Blood. Its been awhiel since I've taken a NO product so this should be fun! After that, its cuttign time, going to tri out the tri-lean system and then hit up teh ECA stack if I feel liek I need it.
    I

  13. EVOLUTION STACK DAY 27

    Rep range week
    Legs/Shoulders

    Exercise Training Log
    1. Squats [ 4 Sets ]
    9x185 | 8x205 | 9x205 | 6x225 | - | - |
    --------------------------------------------------------------------------------
    2. Standign calf raises [ 3 Sets ]
    12x120 | 12x130 | 12x140 | - | - | - |
    --------------------------------------------------------------------------------
    3. Lying leg curls [ 2 Sets ]
    13x80 | 13x90 | - | - | - | - |
    --------------------------------------------------------------------------------
    5. Seated arnold press [ 4 Sets ]
    9x45 | 9x50 | 9x55 | 6x60 | - | - |
    --------------------------------------------------------------------------------
    6. Cable front raises [ 2 Sets ]
    11x25 | 12x25 | - | - | - | - |
    --------------------------------------------------------------------------------
    7. Machine lateral raise [ 2 Sets ]
    15x40 | 15x50 | - | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    Notes
    PR today! Got up 60lb dumbells on my last set for arnold press, felt good about that! Legs were intense today, had lots of trouble moving them, felt like they were tied to the floor.

    Only side effect is a lil acne and waking up in the morning is still rough. Weight is still kickin at 188, Im still looking leaner and so far I've reached all my goals except for hitting 190. Can't wait to see what my measurments are by the end of this!

  14. Today is my last day on teh evo stack. Im goign to post up my final workout routine tonight after work and my final write up probably either sunday or monday!

  15. EVOLUTION STACK FINAL REVIEW!



    Measurements before

    ARMS Left and Right were both 13 1/4"
    CHEST (nipple height) 39"
    WAIST 34"
    HAMS Left-22" Right-22"
    CALVES Left-15 1/2" Right-15 1/4"

    Measurements after

    ARMS 13.5" (+.5")
    CHEST 41" (+2")
    WAIST 34 (same)
    HAMS left 22.5 (+.5") right 23 (+1")
    CALVES BOTH 15.5" (same)

    Weigth before stack: 182
    Wight after stack: 189.2 (7.2)

    1- 10 rating scale:


    Strength - 9
    Size ( weight increases & measurement comparisons) - 8
    Side Effects - 7
    Recovery -8
    Mood- 7
    Overall assessment-8

    Pros
    Increase in strength
    Increase in focus
    Increase in stanima
    Incrase in size
    Easy to take


    Cons

    Minor increase in acne
    Minor increae in aggresion
    Trouble waking up in the morning

    Final thoughts:
    I really did enjoy this stack, the pros definatly outweight the cons, and the cons arn't even bad. I am very happy with the results I recieved from stick stack.

    I had goals to increase my bench, my deadlift, my squat and my weight. I acheieved all of them except for my weight...needed .8lbs more to hit 190! hahaha

    ALRI has put out a great product once again.

    Thanks to everyoen at ALRI for letting me test this!
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