Brades Brigades EVOLUTION stack
- 12-29-2006, 07:42 AM
Brades Brigades EVOLUTION stack
BRADES BRIGADES EVOLUTION STACK!
"Welcome to the Jungle baby, your gonna dieeeeeeee"
A little about me:
Age: 21
Sex: Male
Height: 5’9.5
Weight: 184
Body type: ecto/meso
Est. BF% : 12-13%
Have been working out for almost 4 years now (seriously & properly for the past 9 months - 1 year), I very much enjoy weightlifting. I am always the one calling up my buddies dragging them to the gym. I almost always have motivation to go.
I have always been active with sports throughout my life. I started playing hockey at a very young age. I played hockey competitively for a majority of my life and I also play rugby.
I am all about being/living healthy.
I will be using a P/RR/S routine durign this stack and will be taking in around 3500-4000 cals a day.
Goals
To hit 190 and lose bf%
Increas weight on bench press,squats and deadlifts
Pictures & measurements commign tonight
EDIT:Busy at work, will finish my log later today/tonight and post it on all three boards!~ - 12-29-2006, 07:43 AM
JUNGLE WARFARE
RESTORE
BAM
DOSAGE
Morning - 1JW - 1RESTORE - 1BAM
MID-DAY - 1JW - 1RESTORE
EVENING - 1JW - 1RESTORE - 1BAM
DIET
Roughly what I eat during the day
Meal 1
-1 cup of egg whites
-2 piece sof whole wheat toast
*Might sub in a bagel from time to time, get sick of eggs wuickly
-Homemade protein bar (about 32gm/protein)
Snack 2
-Almonds
-2 Scoops of whey, 2 tbs of peanut butter, 3/4 cup of gound oats, 8oz skimmed milk
GYM
Snack 3
-Post gym shake (same as pre except I add 2 tbs of honey into this one)
Meal 2
-Large serving of whole wheat pasta with lots of meat sauce
Snack4
-Homemade protein bar
-Granola bar
Meal 3
-Chicken
-Rice
-Veggies
Snack 4
-Can of Flavoured tuna (slightly smaller than a normal sized can, only 9gm of protein)
I will prolly snack on somethign else througout the night, I nevere really stop eating! -
- 12-29-2006, 07:48 AM
EVOLUTION STACK DAY 1
REP RANGE
CHEST/TRIS
Exercise Training Log
1. Incline DB [ 4 Sets ]
9x60 | 9x65 | 9x65 | 70x6 | - | - |
--------------------------------------------------------------------------------
2. Flat BP [ 3 Sets ]
12x135 | 10x145 | 8x140 | - | - | - |
--------------------------------------------------------------------------------
3. DB Incline Flys [ 2 Sets ]
15x25 | 15x30 | - | - | - | - |
--------------------------------------------------------------------------------
5. Easybar Pulldowns [ 4 Sets ]
9x130 | 9x115 | 9x115 | 8.5x115 | - | - |
--------------------------------------------------------------------------------
6. Machine Dips [ 3 Sets ]
12x60 | 10.x80 | 75x9.6 | - | - | - |
--------------------------------------------------------------------------------
7. Single arm pulldowns [ 2 Sets ]
15x20 | 13x22.5 | - | - | - | - |
--------------------------------------------------------------------------------
NOTES
Havnt noticed anything yet, obviously. Going to post some pics tonight!
TODAYS DIET
Meal 1
-Whole Wheat Bagel
-Protein bar (had to force it down)
Snack1
-Handfull 1 1/2 almonds
Snack 2
-Granola Bar
Meal 2
- 1 1/2 chicken breats
- Rice
Snack 3
-Protein Bar
Snack 4
-Protein Bar
GYM
*Got home from work, was goign to make some pasta but decided to hit the gym because I had things to do that night.
Post workout shake
-2 scoops whey,2tbs hone,2tbs peanu butter, 1/4cup ground oats and 8oz milk
Meal 3
-Girlfriends dad made homemade pizza, I was trying to hold back but I couldn't resist!
Snack 5
-Shake
-2 scoops whey,1 tbs peanut butter in 8oz milk - 12-29-2006, 08:48 AM
Fealing good today, waking up early for me is always hard but I seem to feel refrshed this morning.
Yesterday I had this wierd dryness in my mouth, could this be teeh BAM?
As for sides, nothign yet, no aggression, my balls don't hurt and the acne is under control thanks to Vitamin B5. SO far so good!:bb3: - 12-29-2006, 09:33 AM
Nice layout. Looking good! sub'd
I have noticed since taking BAM, some VERY chapped lips...constant chapstick needed. This was not the case with my previous 3 weeks on JW. (I am adding BAM mid-stack). -
- 12-29-2006, 09:38 AM
Originally Posted by smithsonga
At the start of may I took JW for 8 weeks and I finished a JW + Restore stack about a week and a half ago. Greta products eh?
Anyways good luck on your stack man! - 12-29-2006, 10:03 AM
Originally Posted by brades brigade
Thanks! yeah, JW/Restore make me piss like a horse, but I have not noticed the dry mouth/chapped lips until recently after adding BAM.
I did get a big weight bump after adding BAM...not sure if it is coincidence or not.
Crank it! - 12-29-2006, 11:10 AM
Originally Posted by smithsonga
- 12-29-2006, 05:06 PM
EVOLUTION STACK DAY 2
TODAYS DIET
Meal 1
-Whole Wheat Bagel
-Protein bar
Snack1
-Handfull 1 1/2 almonds
Snack 2
-Homemade protein bar
Meal 2
- Tuna Sub (asked fo rextra tuna) with lots of veggies
- V8 drink
Snack 3
-Seamie seed Snaps
Meal 3
-Whole wheat pasta with meat sauce
***This is what I will be eating later tonight
Snack4
-Shake
2 scoops whey,1 tbs peanut butter in 8oz milk
Snack5
-Flavoured tuna
Snack 6
-Homemade protein bar
Snack 7
-Shake
-2 scoops whey,1 tbs peanut butter in 8oz milk
NOTES
Mouths is getting a little dry but thats about it! Decided on not going to the gym tonight because I didn't feel like rushing through a workout. I have all day tomorow to workout! Back/Siceps tomorow, rep range week, should be fun.
**Pictures will definatly be up tonight, I swear... - 12-30-2006, 11:23 AM
- 12-30-2006, 04:20 PM
EVOLUTION STACK DAY 3
BACK/BICEPS!
Exercise Training Log
1. Triangle Bar PD 4 Sets
10x70 | 9x130 | 9x145 | 9x150 | 8x162. | - |
--------------------------------------------------------------------------------
2. Seated Rows [ 3 Sets ]
12x130 | 12x145 | 8x160 | - | - | - |
--------------------------------------------------------------------------------
3. Deadlifts [ 2 Sets ]
13x185 | 10x235 | - | - | - | - |
--------------------------------------------------------------------------------
4. Straught Arm PD [ 2 Sets ]
15x40 | 9x50 | - | - | - | - |
--------------------------------------------------------------------------------
6. BB Curl [ 3 Sets ]
9x80 | 8x80 | 9x80 | - | - | - |
--------------------------------------------------------------------------------
7. Incline Hammer Curls [ 2 Sets ]
10x25 | 10x25 | - | - | - | - |
--------------------------------------------------------------------------------
8. Concentration CUrls [ 1 Sets ]
11x15 | - | - | - | - | - |
--------------------------------------------------------------------------------
NOTES
Had a great workout! Felt really good and almost all my lifts went up since my last RR week! Obviously can't be the stack yet because its only the third day but I think the P/RR/S routine is the cause of this!
Havn't noticed any real sides except for the pasty mouth and the chapped lips.
I also weighed in at 185.19lbs! Weigth has gone up 1.19lbs! I took two ****s this morning so this has got to be my real weight. - 12-30-2006, 04:32 PM
Originally Posted by brades brigade
All good! - 12-30-2006, 04:41 PM
- 12-30-2006, 05:29 PM
- 12-30-2006, 06:57 PM
- 12-31-2006, 02:27 PM
EVOLUTION STACK DAY 4
Day OFFFF
Since its new years eve I may have a beer, or 14. Tomorow is goign to be rough tryign to throw back those shakes - 01-02-2007, 07:33 PM
EVOLUTION STACK DAY 6
LEGS/SHOULDERS
Exercise Training Log
1. Leg Press [ 3 Sets ]
9x260 | 9x310 | 9x310 | - | - | - |
--------------------------------------------------------------------------------
2. Squats [ 3 Sets ]
12x155 | 12x155 | 10x185 | - | - | - |
--------------------------------------------------------------------------------
3. Seated calf raises [ 2 Sets ]
15x90 | 15x90 | - | - | - | - |
--------------------------------------------------------------------------------
5. Seated arnold press [ 4 Sets ]
9x45 | 9x45 | 8x50 | 7x50 | - | - |
--------------------------------------------------------------------------------
6. Cable side raises [ 2 Sets ]
12x20 | 10x25 | - | - | - | - |
--------------------------------------------------------------------------------
7. BB Shrugs [ 2 Sets ]
10x185 | 10x185 | - | - | - | - |
NOTES
Great workout, felt like puking again too during my leg exercises. Half way through my shoukder exercise I got suppppper hungry.
All my lifts have gone up since my last RR Legs/Shoulder day.
The stack is startign to kick in, I'm noticing the strength increase in the gym, size hasnt changed nor has my weight, still kickin at 185.19lbs,
Only side effect I've noticed is a little increase in anger, acne is still under control and my balls feel great. - 01-03-2007, 09:12 PM
EVOLUTION DAY 7
DAY OFFFF
Ate like a pig today! My legs still kill from yesterdays workout.
Tomorow is the start of my shock week, goign to destroy my chest and tris tomorow!
Havn't noticed any real side effects yet, wakign up is startign to get hard, and I was a lil lethargic today.:bruce1: :bruce1: :bruce1: :bruce1: :bruce1: :bruce1: :bruce1: :bruce1: :bruce1: :bruce1: :bruce1: :bruce1: :bruce1: :bruce1: :bruce1: :bruce1: :bruce1: :bruce1: :bruce1: :bruce1: :bruce1: :bruce1: :bruce1: :bruce1: - 01-04-2007, 02:47 PM
EVOLUTION STACK DAY 8
SHOCK WEEK
Chest/Triceps
Exercise Training Log
1. Dropset inline x-rep [ 6 Sets ]
10x175 | 8x155 | 6x135 | 8x195 | 8x175 | 6x155 |
--------------------------------------------------------------------------------
2. Superset incline DB flys/Flat bench smith machine [ 4 Sets ]
10x30 | 8x155 | 10x30 | 10x135 | - | - |
--------------------------------------------------------------------------------
3. Dips [ 2 Sets ]
7xBW | 9xBW | - | - | - | - |
--------------------------------------------------------------------------------
4. Dropset cg decline BP [ 9 Sets ]
9x145 | 6x135 | 4x115 | 8x130 | 6x125 | 3x115 |
--------------------------------------------------------------------------------
5. Superset easybar pd/One arm pd [ 4 Sets ]
10x60 | 10x15 | 10x70 | 10x15 | - | - |
--------------------------------------------------------------------------------
Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
Sign-up for email alerts of supplement testing & contest opportunities!
NOTES
Had an insane workout, strength & endurance has definatly gone up! I felt like puking again at the end of my workout. This P/RR/S routine is serious, I always liked pushing my self to the max during a workout, but nothign like this!
Weight is up to 186.2lbs, fealign great even though I may be commign down with something, my temperature was a lil low yesterday. - 01-04-2007, 04:38 PM
Made soem badass homeade protein bars
Going to cut them into 12 different bars.
Eat 2 a day, plus my 2 shakes a day - 01-05-2007, 03:32 PM
EVOLUTION STACK DAY 9
DAY OFFFFF
Fealign ****ty, temperature is still low, my body must be fighting something
NOTES
Chets is fealign very sore today! - 01-05-2007, 03:48 PM
nice im dying to make protein bars or muffins or something like that
or just simple pimp pancake mix - 01-05-2007, 04:35 PM
Originally Posted by brades brigade
- 01-07-2007, 10:40 PM
- 01-07-2007, 10:42 PM
E
VOLUTION DAY 11
Exercise Training Log
1. Superset lat pd/Hammer grip pd [ 4 Sets ]
9x145 | 9x145 | 6x160 | 10x130 | - | - |
--------------------------------------------------------------------------------
2. Dropset seated rows [ 6 Sets ]
10x145 | 8x130 | 6x115 | 8x160 | 8x130 | 6x115 |
--------------------------------------------------------------------------------
4. Superset bb curls/Hammer curls [ 4 Sets ]
10x80 | 9x25 | 6x90 | 7x25 | - | - |
--------------------------------------------------------------------------------
5. X-Rep incline hammer curls [ 2 Sets ]
10x20 | 10x20 | - | - | - | - |
--------------------------------------------------------------------------------
6. 21 Gun Salute BB [ 3 Sets ]
7x35 | 7x35 | 7x35 | - | - | - |
--------------------------------------------------------------------------------
Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
Sign-up for email alerts of supplement testing & contest opportunities!
DIET
Meal 1
Protein shake
2 scoops whey, 2 tbs peanut butter, 8oz milk
Half whole wheat bagel with cream cheese
Snack 2
1.5 protein bar
Meal 2
Pasta with chicken
Can of tune (small flavoured can, 18gm protein)
Snack 3
Can of tune (small flavoured can, 18gm protein)
Snack 4
1.5 Protein bar
** done work at this point
Ill post what else I ate later tonight
GYM
*was goign to have a protein shake after the gym but I had a chicken breast and baked potato waiting for me, and I really needed a real meal!
Meal 3
Chicken breast
Baked potato
Snack 5
Protein shake
2 scoops whey, 1 tbs peanut butter
Snack 6
3 boiled eggs, no yolk
NOTES
Felt great during this workout, lots of energy/endurance and strength is still increasing!
Only real side is I'm startign to break out abit and a lil bit of aggresion. I amn waking up more refreshed then I did while on teh JW+Restore stack which is weird
Weigth is still at 185.19, didn't eat enought today, busy day at work!
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