Madman Evolves with ALRI's EVOLUTION Stack: BAM, Jungle Warfare, Restore

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  1. I'm a religous Cissus user and it has worked wonders for me, but this recent bout of tendonitis seems to be beyond what the old Cissus can soothe. I'm just hoping the new Cissus is a bit stronger to help me work through it. The pain isn't all that bad today, so I'm confident I can keep truckin' as long as I train smart and avoid anything that really aggravates it.


  2. Quote Originally Posted by madman911
    I'm a religous Cissus user and it has worked wonders for me, but this recent bout of tendonitis seems to be beyond what the old Cissus can soothe. I'm just hoping the new Cissus is a bit stronger to help me work through it. The pain isn't all that bad today, so I'm confident I can keep truckin' as long as I train smart and avoid anything that really aggravates it.
    Well, more old cissus = super cissus, so just up the dose of your old cissus, and you should know.
    •   
       


  3. Well, I just ran out of old Cissus, thus the purchase of new Cissus.

  4. Day Nineteen of Thirty

    Training

    Delts/Traps, Power
    Rep tempo: 3/1/x/0
    4 minutes rest between sets

    To fully convey strength increases, I will post my complete reps and sets from my previous Delts/Traps Power week in blue and my sets from today in red. I can't compare my upright rows for today because I used the low pulley cable this time around and last power week I used barbell.

    • Standing barbell military press:
      PREVIOUS: 95 x6, 100 x6, 105 x6
      TODAY: 105 x6, 110 x6, 112 x7

    • Wide-grip upright cable row:
      PREVIOUS: Done with barbell, can't compare
      TODAY: 110 x6, 120 x8, 140 x10

    • Single-arm dumbbell side lateral:
      PREVIOUS: 22.5 x6, 25 x6, 25 x6
      TODAY: 25 x6, 26.5 x6, 27.5 x10

    • Barbell shrugs:
      PREVIOUS: 165 x6, 175 x6, 182 x6
      TODAY: 185 x6, 195 x6, 205 x6

    • Close-grip upright cable row:
      PREVIOUS: Done with barbell, can't compare
      TODAY: 140 x6, 146.6 x6, 146.6 x6


    Thoughts:

    Felt strong as an ox again today. I could have used more weight on every exercise, I just didn't have the time to keep adding weight and doing more sets. I decided not to use the barbell for my upright rows because the barbell aggravated my tendonitis in a major way. For whatever reason, doing upright rows with the cable felt fine. The cable rows went up super-easy... I was using the whole weight stack and had to go over my 6 rep target to thoroughly exhaust the muscles.

    I'm looking forward to leg day in a big way... tomorrow.

    Nutrition

    Same diet as posted for day seventeen.

    Total calories: 3500 (about 1000 over maintenance)
    Macros: 38p/31c/31f

    EVOLUTION Stack Dosing

    1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
    1 cap JW + 1 cap Restore @ lunch
    1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

  5. Do you get a stinging pain along the bone between the elbow and wrist when putting down the weight when doing biceps? Every time I do biceps, when I place the weight down i get a huge pain in my ligament or a tendon (whatever is there along the bone, not the bone though). It only lasts like 3-5 seconds only when I place the weight down. Does anyone else experience this or have any advice on coping with it? Should I take a week off of the weights and just do some cardio?
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  6. That kind of pain from bicep curls is not what I'm feeling right now, but it is something I've felt in the past. It is fairly common. It is caused by the inflammation of a web of connective tissue (I can't recall the actual name) that connects the bones of the forearm. It is a very sharp pain. Usually, it is barbell curls that cause and aggravate the condition. I'd take a week off from curls and then go back to just easy bar curls and dumbbell work for a few weeks to make sure it completely heals. I'd also suggest you wear a compressive sleeve on your forearm. It sounds like you don't have it all that bad, my pain used to shoot through my arm through the entire rep. I haven't felt that pain in more than year, I didn't change anything really... it just stopped occurring.

  7. Day Twenty of Thirty

    Training

    Legs, Power
    Rep tempo: 3/1/x/0
    4 minutes rest between sets

    The reps and sets from my previous Legs Power week are in blue and my sets from today in red.

    • Barbell squat:
      PREVIOUS: 155 x6, 165 x6, 175 x6, 180 x6
      TODAY: 185 x6, 195 x6, 205 x6, 215 x8

    • Leg press:
      PREVIOUS: 290 x6, 310 x6, 330 x6, 360 x6
      TODAY: 360 x6, 380 x6, 400 x6, 430 x7

    • Single leg extension:
      PREVIOUS: 30 x6, 40 x6, 46.6 x6
      TODAY: 50 x6, 53.6 x6, 56.6 x6

    • Stiff legged dead lift:
      PREVIOUS: 155 x6, x6, 165 x6
      TODAY: 175 x6, 185 x6, 195 x6


    Thoughts:

    More strength gains.... woo hoo!!! Aggression in the gym is up big time. I look at those weights with such fury, those friggers practically move themselves. My legs are already getting sore and it's only been about 14 hours since this workout. Stairs are gonna be rough the next couple of days...

    Tomorrow I plan to do some abs and calves, plus some cardio.


    Nutrition

    Same diet as posted for day seventeen.

    Total calories: 3500 (about 1000 over maintenance)
    Macros: 38p/31c/31f

    EVOLUTION Stack Dosing

    1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
    1 cap JW + 1 cap Restore @ lunch
    1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

  8. Day Twenty-One of Thirty

    Training

    Calves/Abs, Power
    Rep tempo: 3/1/x/0
    4 minutes rest between sets

    • Calf press: 600 x6, 620 x6, 640 x10, 660 x6

    • Seated calf raise: 180 x6, 190 x6, 190 x6

    • Incline weighted sit-ups: 25 lb plate over head, 3 x10

    • Hanging straight leg raise: 3 x10


    Cardio:

    30 minutes on elliptical, maintaining 150 bpm heart rate.

    Thoughts:

    Legs hurt like hell from yesterday. Calves were feeling strong today. My abs hurt a bit from leg day yesterday, but I decided to nail them with some direct work anyway... no mercy.

    Nutrition

    Same diet as posted for day seventeen.

    Total calories: 3500 (about 1000 over maintenance)
    Macros: 38p/31c/31f

    EVOLUTION Stack Dosing

    1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
    1 cap JW + 1 cap Restore @ lunch
    1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

  9. Updated Stats: Three Weeks In

    All measurements are cold
    Red numbers indicate increase from starting stats

    Height: 5’ 7”
    Weight: 163 lbs (+6.5 lbs)
    Approximate body fat: 11% (+1%)
    Waist: 31.5” (+1.25")
    Left upper arm: 15.0” (+0.25")
    Right upper arm: 14.75” (+0.25")
    Chest: 41” (+0.5")
    Right thigh: 22.0” (+0.75")
    Left thigh: 22.0” (+0.75")
    Right calve: 14.5” (no change)
    Left calve: 14.5” (no change)

    Here are a few updated pics, taken this morning, before my morning coffee so I am barely awake.






  10. Lookin large! Keep it up!

  11. Day Twenty Three of Sixty

    Training

    Back/Biceps, Rep Range
    Rep tempo: 2/1/2/1
    2 minutes rest between sets

    I am switching up my lifts to keep things fresh, so I can't compare today's lifts with my last rep range week.

    • Wide-grip weighted pull-up: BW+25 x5, BW+20 x5

    • Dumbbell Row: 55 x8, 55 x8, 55 x10

    • Close-grip pull down: 113.3 x12, x12

    • Wide-grip seated rows: 110 x12, 110 x12

    • Seated alternating incline dumbbell curls: 35 x6, x6

    • Single-arm cable curl: 40 x8, x8

    • Preacher culrs: 50 x10, x10


    Thoughts:

    I didn't feel as focused, aggressive, or strong as I did last week. I realize I wasn't psyching myself up enough. I failed to get my adrenalin pumping. Oh well, tomorrow is another day. Today wasn't a total bust, I definitely worked hard, I just didn't feel like it was a really great workout. After the week I had last week, I guess today just paled in comparison.

    Nutrition

    Same diet as posted for day seventeen. Yeah, I know... I'm repetitive in my diet even while bulking, but it keeps me focused. Tomorrow night, I'm going to have Salmon for dinner instead of steak, to switch things up.

    Total calories: 3500 (about 1000 over maintenance)
    Macros: 38p/31c/31f

    EVOLUTION Stack Dosing

    1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
    1 cap JW + 1 cap Restore @ lunch
    1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

  12. Day Twenty-Four of Sixty

    Training

    Chest/Triceps, Rep Range
    Rep tempo: 2/1/2/1
    2 minutes rest between sets

    • Incline dumbbell bench press: 70 x6, x8, x6

    • Decline barbbell bench press: Aborted immediately after experiencing a sharp pain in my right shoulder, more detail to follow.

    • Incline dumbbell flye: 30 x12, x12, x14

    • Flat barbell bench press: 115 x12, x12

    • Dip: BW x9, x10, x10

    • Single-arm reverse grip pushdown: 30 x10, 33.3 x10

    • Overhead dumbbell extension: 55 x12, x12


    Thoughts:

    This workout started out with some nice, strong feeling incline dumbbell bench press. I felt a dull ache in my right shoulder, but it wasn't really bad and I didn't feel it at all while actually moving the weight. Moving on to decline bench press, as soon as I lifted the 135 lbs off of the rack, I felt a sharp pain in my shoulder. The pain wasn't just in my shoulder, it shot across my clavicle and up my right trap toward my neck. It was weird. I knew immediately that if I lowered the weight down, I'd be in too much pain to get it back up. I re-racked the weight and stretched out. I decided to just improvise the rest of my chest training and I made it through without causing any more shooting pains. I did have a dull ache in the shoulder throughout the rest of the workout, but it went away shortly after I left the gym. Right now, my shoulder feels 100% fine. I had a similar pain last week when I did skull crushers. I'm thinking it might be a pinched nerve because the pain isn't in just one spot, but shoots over to my clavicle (weird) and into my trap.

    My chest is already having some DOMS, so the training session was decently intense, it just wasn't what I wanted it to be.

    Nutrition

    Same diet as posted for day seventeen, except I'm having salmon instead of steak for dinner.

    Total calories: 3500 (about 1000 over maintenance)
    Macros: 38p/31c/31f

    EVOLUTION Stack Dosing

    1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
    1 cap JW + 1 cap Restore @ lunch
    1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

  13. Day Twenty-Six of Sixty

    Training

    Delts/Traps, Rep Range
    Rep tempo: 2/1/2/1
    2 minutes rest between sets

    • Seated dumbbell military press: 55 x8, 60 x8

    • Front raise: 35 lb plate x10, x10, x10

    • Side lateral raise: 20 x10, 20 x10

    • Dumbbell shrug: 80 x9, 65 x12

    • Behind the back barbell shrug: 95 x12, x15


    Thoughts:

    Shoulders felt really strong. The 60 lb dumbbells went up with ease. I probably could have gotten 6 reps with the 65s, but I didn't want to push it with that nerve pain I've had in my shoulder. The shoulder was just a little achey throughout the workout, but not bad.

    I'm seeing that my traps and shoulders are thickening up nicely, which is great because I need more meat on those areas for sure. My upper back seems to have more width too. I am definitely reaching the limits of what I consider an acceptable body fat %. One more week of bulking and then a short cutting phase is in order.

    Nutrition

    I had my usual diet, complete with steak for dinner. Man I love steak. You can't get big without eating red meat.

    Total calories: 3500 (about 1000 over maintenance)
    Macros: 38p/31c/31f

    EVOLUTION Stack Dosing

    1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
    1 cap JW + 1 cap Restore @ lunch
    1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

  14. Day Twenty-Seven of Sixty

    Training

    Legs, Rep Range
    Rep tempo: 2/1/2/1
    2 minutes rest between sets

    • Leg extension: 120 x10, 120 x10

    • Hack squat: 140 x10, 150 x10, 160 x10

    • Single leg press: 180 x12, 200 x12, x12

    • Stiff legged dead lift: 175 x10, x10

    • Single leg curl: 33.3 x12, 36.6 x12


    Thoughts:

    Another very satisfying workout. Strength and stamina were both on point.

    Nutrition

    Standard diet... I'll be switching things up soon. I'm going to be cutting for the final three weeks of the stack. I'm going to use the "Cut Diet" for the first time to see how I respond to it.

    Total calories: 3500 (about 1000 over maintenance)
    Macros: 38p/31c/31f

    EVOLUTION Stack Dosing

    1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
    1 cap JW + 1 cap Restore @ lunch
    1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

  15. Day Twenty-Eight of Sixty

    Training

    Calves/Abs, Rep Range

    Rep tempo: 2/1/2/1
    2 minutes rest between sets

    • Calf press: 660 x9, 630 x12, x12

    • Seated calf raise: 100 x15, 110 x15

    • Cable crunches: 147 x9, x9

    • Hanging knee raise: x12, x12


    Cardio

    Elliptical, 30 minutes, 150-160 bpm

    Thoughts:

    Very good workout... calves are getting stronger each week. They are looking thicker too. Abs are covered in thin blanket of lard, but I can feel that the separation in my mid/lower abs is becoming more pronouned.

    Nutrition

    I'm playing around with some new approaches. I've decided to try cutting the dextrose out of my life. I'm going to try avoiding insulin spikes and see what effect it has on my gains and body composition. Next week I'm going to bulk up sans insulin spikes to see how it feels. I'm not cutting carbs out, I'm just going to use oats rather than dextrose. And no carbs in my intra-workout shake, just whey and BCAA.

    EVOLUTION Stack Dosing

    1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
    1 cap JW + 1 cap Restore @ lunch
    1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

  16. Day Thirty of Sixty

    Training

    Back/Biceps, Shock

    Rep tempo: piston-like, no rest at top or bottom
    Only incidental rest between sets

    • Dumbbell pullover/Wide-grip pulldown superset:
      50 x10/120 x10, 50 x10/100 x10

    • Stiff arm pulldown/reverse grip bent over row superset:
      63.3 x10/100 x10, 60 x10/100 x10

    • Close-grip seated row dropset:
      140 x8, 110 x6, 80 x10

    • EZ bar curls/cable curls with rope superset:
      60 x10/80 x10

    • Preacher curl/alternating hammer curl superset:
      50 x8/15 x8 (each side)

    • Single-arm cable curl dropset:
      43.6 x6, 33.3 x6, 23.3 x6


    Thoughts:

    Another very good workout. I increased weights on just about every lift. My bicep work still suffered a little from my tendonitis. It is much better than it was, but I still can't do a reverse-grip curl; I tried today and my tendon screamed at me. I'm about to post updated stats, and the arm with the tendonitis is starting to fall behind the other in terms of growth. I guess I must be favoring it imperceptibly. It is getting better though, so I believe it will catch up eventually.

    Nutrition

    I've switched things up quite a bit in the nutrition department. Basically, I'm following the “cut diet”, I'm just adding in more carbs in the first half of the day to keep the calories up and fuel mass building. I'm going to be trying the cut diet for the last three weeks of this log to shed some of the collateral fat damage. I figured I'd use this week as a transition and try to utilize some of the cut diet principles. So I didn't have any dextrose in my intra-workout shake, just whey and BCAA. PWO, I had ¾ cup oats, 2 tbsp peanut butter, and 1 tbsp of honey all mixed together... that is some good ****. I had oats and peanut butter pre-workout, and I had sweet potato with my lunch. The rest of my meals were high-protein with a good dose of healthy fats and some fibrous carbs.

    EVOLUTION Stack Dosing

    1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
    1 cap JW + 1 cap Restore @ lunch
    1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

  17. Updated Stats: Four Weeks In

    All measurements are cold
    Red numbers indicate increase from starting stats

    Height: 5’ 7”
    Weight: 164 lbs (+7.5 lbs)
    Approximate body fat: 11% (+1%)
    Waist: 31.5” (+1.25")
    Left upper arm: 15.25” (+0.50")
    Right upper arm: 14.75” (+0.25")
    Chest: 41.5” (+1.0")
    Right thigh: 22.0” (+0.75")
    Left thigh: 22.0” (+0.75")
    Right calve: 14.75” (+0.25)
    Left calve: 14.75” (+0.25)

    Nice!!! My calves finally grew a little!!! I've been hitting them with more weight so I'm not suprised. Only gained 1 lb since last week, but I'm up 7.5 overall.

  18. Day Thirty-One of Sixty

    This is yesterday's training, today was an off day.

    Training

    Chest/Triceps, Shock

    Rep tempo: piston-like, no rest at top or bottom
    Only incidental rest between sets

    • Cable crossover/incline smith bench superset:
      66.6 x10/100 x10, 60 x10/100 x10

    • Incline dumbbell flye/dip superset
      35 x10/BW x6

    • Flat machine bench press dropset:
      220 x8, 160 x6, 120 x6

    • Rope pushdown/close grip bench superset:
      100 x9/120 x6

    • Reverse grip pushdown/overhead extension superset:
      80 x10/50 x8, 80 x10/50 x7

    • Assisted dip dropset:
      -50 x8, -70 x6, -90 x5


    Thoughts:

    Great workout. Strength continues to climb. This was my first time using the assisted dip dropset to polish off my tricep shock, and it was brutally effective. My triceps didn't have a whole lot left to give for the dropset, but I squeezed every last bit out of them. I was on the verge of actually nausea, which is pretty cool for a non leg day. The whole workout took me about 20 minutes.

    Nutrition

    In keeping with what was described for day thirty.

    EVOLUTION Stack Dosing

    1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
    1 cap JW + 1 cap Restore @ lunch
    1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

  19. Day Thirty-Three of Sixty

    Training

    Shoulders/Traps, Shock

    Rep tempo: piston-like, no rest at top or bottom
    Only incidental rest between sets

    • Seated side lateral/seated dumbbell press superset:
      17.5 x10/50 x10, 17.5 x10/50 x8

    • Reverse pec deck flye/wide grip cable upright row superset:
      70 x10/80 x10, 70 x10/80 x10

    • Cable front raise dropset:
      36.6 x10, 26.6 x10, 16.6 x10

    • Seated dumbbell shrug/upright row with rope cable superset:
      55 x10/110 x10, 55 x10/110 x8

    • Barbell shrug dropset:
      175 x10, 155 x10, 135 x10


    Thoughts:

    The evolution continues. I pushed myself through more pain than I can remember. Strength is still going up. I was stoked that I had a lot of strength in the tank when I grabbed the 50 lb dumbs for militaries after burning up my delts with the side laterals. After that first superset, I took two sips of my whey/BCAA shake and immediately did another superset, this time getting 8 reps on the 50 lb db presses. It may not seem like much, but for a weakling like me, it was better than sex.

    Well... maybe not better, but almost as good.

    Nutrition

    In keeping with what was described for day thirty.

    EVOLUTION Stack Dosing

    1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
    1 cap JW + 1 cap Restore @ lunch
    1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

  20. Day Thirty-Four of Sixty

    Training

    Legs, Shock

    Rep tempo: piston-like, no rest at top or bottom
    Only incidental rest between sets

    • Leg extension/dumbbell squat superset:
      120 x10/65 x10, 120 x10/65 x10

    • Leg extension/leg press superset:
      120 x10/290 x12

    • Barbell lunge dropset:
      100 x10, 80 x10

    • Lying leg curl:
      100 x10, x10

    • Single leg curl dropset:
      40 x10, 30 x10


    Thoughts:

    I learned that 2 Venom Hyperdrive + shock leg work = bad trip for madman.

    I tore through my first two supersets like they were nothing, but afterwards, I was left very out of breath and my heart was racing like crazy. I felt like I might pass out. Now, I'm no virgin when it comest to taking two HDs... heck I did that every day this week, but I think the combination of being more stimmed up than normal and pushing my body hard was too much. I expect to feel a little woozy and even nauseaus after leg sets, but not like this. I struggled through the rest of the workout, as I tried to balance getting my workout done with maintaining consciousness after each set. I had planned to superset my lying leg curls with hypers, but I knew in my condition that hypers would be a really bad idea. Anyway, I definitely worked my legs hard, I just have to remember to not get overstimmed on leg shock day... it makes for unpleasant levels of physiological stress.

    Nutrition

    In keeping with what was described for day thirty.

    EVOLUTION Stack Dosing

    1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
    1 cap JW + 1 cap Restore @ lunch
    1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

  21. Awesome! This is the same exact stack I'm going to try after I finish the NHA Stack.

    Keep up the good work!

  22. Day Thirty-Five of Sixty

    Training

    Calves/Abs, Shock

    Rep tempo: piston-like, no rest at top or bottom
    Only incidental rest between sets

    • calf press/standing calf raise superset:
      650 x10/200 x10, 650 x10/200 x10

    • Seated calf raise dropset:
      140 x10, 115 x10, 90 x10

    • lying leg raise/decline crunch superset
      x10/x10, x10/x10

    • Alternating twisting cable crunch dropset:
      120 x10, 110 x10 (to each side)


    Cardio

    Elliptical, 40 minutes @ 150-160 bpm

    Thoughts:

    Good stuff today, calves are becoming a favorite of mine to work. I think I am finally working them with the intensity required to make them grow.

    Nutrition

    In keeping with what was described for day thirty.

    EVOLUTION Stack Dosing

    1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
    1 cap JW + 1 cap Restore @ lunch
    1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

  23. Day Thirty-Seven of Sixty

    Training

    Back/Biceps, Power

    Rep tempo: 3/1/X/0
    4 minutes rest between sets

    • Machine deadlift: 360 x6, 380 x6, 400 x6

    • Bent over row: 145 x6, 135 x6, 140 x8

    • Weighted wide-grip pull-up: BW+20 x5, x4, x4

    • Close-grip seated cable row: 166.6 x6, 146.6 x6, 156.6 x6

    • Barbell curl: 85 x6, x6, x6

    • Ez bar preacher curl: 70 x6, x6


    Thoughts:

    Added another 20lbs to my machine deads... woo hoo!! I was thinking of transitioning to barbell deads again soon, but I have grown to like the machine. I get a real nice pull with it and it hits my traps really hard, which is great because my traps need work. I decreased weights on the 2nd set of my bent-over rows and seated rows to get a better feel on the negative part of the rep.

    No sides whatsoever with this EVO stack... just nice gains.

    Nutrition

    My diet is completely revamped... I will post it tomorrow. My goal is to shed a bit of fat in these last weeks.

    EVOLUTION Stack Dosing

    1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
    1 cap JW + 1 cap Restore @ lunch
    1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

  24. Day Thirty-Eight of Sixty

    Training

    Chest/Triceps, Power

    Rep tempo: 3/1/X/0
    4 minutes rest between sets

    • Flat dumbbell bench press: 70 x6, 75 x6, 75 x5

    • Incline barbell bench press: 155 x5, x6, 160 x4

    • Weighted dips: BW+25 x8, x7

    • Close-grip bench press: 150 x6, x6, x6

    • Overhead extension with EZ curl bar: 60 x10, x10

    • Single-arm overhead extension: 22.5 x10, x10


    Thoughts:

    Added another 5lbs to my bench presses. I actually dropped weight on my tricep extension exercises because I just don't get a good feel using heavier weights and lower reps.

    I will be implementing a new training program of my own design starting next Monday. I like P/RR/S alot, it is a very solid system and I have learned some very effective approaches using it. I'm just an individualist and a researcher by nature, so doing my own thing is inevitable. I've been formulating my own system for a couple of years and it has finally matured. It's nothing groundbreaking, my goal is simply to take what I consider to be the most scientifically sound training concepts and apply them in a way that makes sense to me. On paper, it looks great!!! Reality could be a different matter, as I've never tried anything exactly like this plan... it does have some unique aspects. You'll see.

    Nutrition

    My diet is completely revamped... I will post it tomorrow. My goal is to shed a bit of fat in these last weeks.

    EVOLUTION Stack Dosing

    1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
    1 cap JW + 1 cap Restore @ lunch
    1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

  25. Day Thirty-Nine of Sixty

    Training

    Delts/Traps, Power

    Rep tempo: 3/1/X/0
    4 minutes rest between sets

    • Standing barbell military press: 110 x6, 115 x6, 120 x6

    • Wide-grip upright cable row: 146.6 x8, x8, x8

    • Single-arm dumbbell side-lateral: 30 x6, 25 x10, 25 x10

    • Barbell shrugs: 180 x6, x6, x6

    • Close-grip upright row 90 x6, x6


    Thoughts:

    Added another 8lbs to my barbell military press... strength gains keep coming!!! I dropped my weight on shrugs to get a better feel for the contraction. I sometimes have to check myself on shrugs so I don't go too heavy and lose the feel. I saw a guy doing dumbbell shrugs today at the same time I was doing my shrugs and he was getting such lousy movement... it made me check myself. Leaving the ego at the door makes the muscle grow some more.

    Nutrition

    I just don't have the energy to post-up my diet revamping right now, things are crazy. I had a class tonight, work it busy as heck, and I'm selling my home/putting in an offer on another. I'm stressed out!!! I will get it up tomorrow night though... scout's honor.

    Pfffttt... like anyone cares what I'm eating anyway.

    EVOLUTION Stack Dosing

    1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
    1 cap JW + 1 cap Restore @ lunch
    1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

  26. Day Forty of Sixty

    Note: This is my training from Friday 2-09-07

    Training

    Legs, Power

    Rep tempo: 3/1/X/0
    4 minutes rest between sets

    • Squat: 205 x6, 215 x6, 215 x6

    • Leg press: 360 x6, 430 x6, 450 x6

    • Single leg extension: 60 x6, 70 x6, 70 x6

    • Stiff legged deadlift: 205 x5, 205 x6, 205 x5


    Thoughts:

    Increased my leg press and the SLDLs... very good. This was my last P/RR/S training session for now. I'm trying something new and different.

    Nutrition

    My diet is just groovy.

    EVOLUTION Stack Dosing

    1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
    1 cap JW + 1 cap Restore @ lunch
    1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

  27. Day Forty-Three of Sixty

    Training

    ~: rep tempo of 3/0/x/0 (3 count down, explosive up)
    *: rep tempo of 6/0/6/0 (six count down, and six up)

    • ~Incline db bench press: 75 x6

    • *Flat db flye: 20 x10

    • ~Machine deadlift: 400 x6

    • *Close-grip seated cable row: 90 x10

    • ~Standing barbell military press: 120 x6

    • *Seated side lateral raise: 10 x12

    • ~Barbell squat: 215 x8

    • *Leg extension: 60 x10

    • ~Glute-ham raise: BW, with assist off bench, x6

    • *Lying leg curl: 60 x10

    • ~Machine preacher curl: 76.6 x8

    • *Barbell curl: 45 x10

    • ~Close grip smith bench press: 155 x8

    • *Pushdown w/rope: 60 x12


    Thoughts:

    Are you scratching your head right now wondering if I've lost my mind? Good.

    This is different than anything I've ever done, it is an experiment to test some of the different hypertrophy concepts that are out there. There's a scientific basis to what I'm doing and none of the concepts I'm using are mine, I'm just applying the concepts in my own way. I'm not going to bore you with a long explanation, at least not until I see how this experiment goes. The bottomline is that all muscle groups will be worked 3X per week and the training varies with each of the three sessions.

    Nutrition

    My diet is spot on... basically I'm still following what I was doing last time I described my nutrition. I was going to revamp it, but I decided what I'm doing is working just fine.

    EVOLUTION Stack Dosing

    1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
    1 cap JW + 1 cap Restore @ lunch
    1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

  28. Day Forty-Four of Sixty

    Training

    • Calf press: 650 x10, 560 x15, 470 x20

    • Hanging knee raise: x20, x20

    • Cable crunch: 146.6 x10, 126.6 x15, 106.6 x20


    25 minutes cardio on elliptical @ 160 bpm

    Thoughts:

    Crazy pump in my calves after the high rep presses, it felt awesome. The abs felt like they had tons of stamina. I'm noticing that my middle abs are popping more... I can't actually see it because I've got some fat accumulation on the ol' gut, but I can feel through the flab that the separation is more prominent than it has ever been.

    Nutrition

    I eat food... I like the way food tastes.

    EVOLUTION Stack Dosing

    1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
    1 cap JW + 1 cap Restore @ lunch
    1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

  29. Day Forty-Five of Sixty

    Training

    ~: rep tempo of 3/0/x/0 (3 count down, explosive up)
    *: rep tempo of 6/0/6/0 (six count down, and six up)

    • ~Flat barbell bench press: 155 x10 +3 RP

    • *Pec deck flye: 66.6 x10

    • ~Wide-grip pull-up: BW+25 x6, BW x4

    • *Stiff arm pull down: 43.3 x12

    • ~Seated dumbbell military press: 60 x6

    • *Close-grip upright row with smith: 65 x12


    Thoughts:

    I wanted to hit legs and arms too, but I ran out of time. It was snowing out here in the northeast and it made my morning commute to the gym longer than usual. I will make up the missed work tomorrow morning.

    The flat barbell bench is something I haven't done in quite a while and I could have gone heavier. I got out 10 reps no problem and then I did three rest-pause reps with very slow negatives after that. My target range was 6-8 reps.

    I weighed myself this morning at the gym... my home scale decided to die this weekend. I am at 167.5, up 11 lbs from the start of the EVO stack!!! Body fat is at 12%, that's up 2% from the log start. The gains are quite lean, especially for a guy who gains fat easy like me. I'm still comfortably wearing my 32" waist jeans so I know I'm okay. If I have to break out the 34" pants then I know I'm getting too fat.

    Nutrition

    I ate food today, it was good.

    EVOLUTION Stack Dosing

    1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
    1 cap JW + 1 cap Restore @ lunch
    1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

  30. Day Forty-Six of Sixty

    Training

    ~: rep tempo of 3/0/x/0 (3 count down, explosive up)
    *: rep tempo of 6/0/6/0 (six count down, and six up)

    • ~Leg press: 470 x8

    • *Hack squat: 110 x10 (just weight of plates, sled weight unkown)

    • ~Stiff legged dead lift: 205 x6

    • *Hyper extension: BW x12

    • ~EZ bar preacher curl: 70 x10

    • *Cable curl: 60 x10

    • ~Overhead db extension: 70 x12

    • *Rope pushdown: 60 x10


    Thoughts:

    Added 20lbs to my leg press. I have definitely smoothed out quite a bit, but I am much, much thicker. The increased mass is very noticeable in my back, chest and shoulders.

    Nutrition



    EVOLUTION Stack Dosing

    1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
    1 cap JW + 1 cap Restore @ lunch
    1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage
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