[brades brigade]

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!~

[brades brigade]

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!

[brades brigade]

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

[brades brigade]

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:

[smithsonga]

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).

[brades brigade]

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).

Thanks for the heads up

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!

[smithsonga]

Thanks for the heads up

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!

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!

[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!

Ya hopefully I get that bump up in weight too! I plan to start cutting after this stack...well like maybe a few weeks after

[brades brigade]

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...

[brades brigade]

[brades brigade]

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.

[smithsonga]

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.[/FONT]

When I first started JW, I gained 3 lbs in 2 days....we figured it was water hydrating my muscles or something.
All good!

[FitnFirm]

When I first started JW, I gained 3 lbs in 2 days....we figured it was water hydrating my muscles or something.
All good!

Ya I remember you were crying like a little girl too

[brades brigade]

Meh

[smithsonga]

Ya I remember you were crying like a little girl too

har har har...up 10lbs now baby!

[brades brigade]

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

[brades brigade]

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.

[brades brigade]

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:

[brades brigade]

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
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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.

[brades brigade]

Made soem badass homeade protein bars

Going to cut them into 12 different bars.

Eat 2 a day, plus my 2 shakes a day

[brades brigade]

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!

[nycste]

nice im dying to make protein bars or muffins or something like that

or just simple pimp pancake mix

[maddenizor]

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!

Drink 2-3 gallons of water in a very short period of time. You will pee every 10 mins, but tomorrow you will be good as new. Guarenteed

[brades brigade]

Drink 2-3 gallons of water in a very short period of time. You will pee every 10 mins, but tomorrow you will be good as new. Guarenteed

Thanks man, I'm fealifn better today, muuuuuch better

[brades brigade]

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
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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!

[brades brigade]

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

[brades brigade]

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.

[brades brigade]

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 | - | - | - | - |
--------------------------------------------------------------------------------
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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.

[maddenizor]

Nice work bro.

[brades brigade]

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..;.)