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

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    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

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    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
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    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
    •   
       

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

    Keep up the good work!
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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
  21. Registered User
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    Day Forty-Seven of Sixty

    Training

    ~: rep tempo of 3/0/x/0
    *: rep tempo of 2/0/2/0

    • *cable cross-over/~Db incline bench press superset:
      30 x15/75 x5

    • *close-grip cable row/~machine deadlift superset:
      53.3 x18/400 x6

    • *Cable front raise/Standing bb military superset:
      13.3 x16/120 x5


    Thoughts:

    Short and sweet, but brutal. My goal with this workout is to pre-exhaust the slow twitch fibers with high reps prior to bashing the fast twitch fibers with a heavy explosive set. Next week, I will impose an obligatory 2.5% weight increase on all of the big lifts when I do them again on Monday.

    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
  22. Registered User
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    Day Fifty of Sixty

    Training

    ~: rep tempo of 3/0/x/0
    *: rep tempo of 6/0/6/0

    • ~Incline db bench press: 76 x6, x6

    • *Flat db fly: 20.5 x10

    • ~machine dead lift: 410 x6, x6

    • *Close-grip cable row: 93.3 x12

    • ~Standing barbell military press: 123 x6, x6

    • *Seated side lateral raise: 10.25 x12

    • ~Machine preacher curl: 78.3 x7, x6

    • *Barbell curl: 46 x10

    • ~Close-grip smith bench press: 159 x8, x5

    • *Rope pushdown: 61.5 x11


    Thoughts:

    I bumped up all of my lifts from last week by around 2.5% and I did two heavy explosive sets instead of doing just one set as I did last week. I didn't feel a single set provided enough stimulation. I want to do enough volume to ensure the muscles are properly stimulated to grow, but I also want to be sure they can recover in 48 hours so I can smack them again. Two sets feels just about perfect.

    Nutrition

    I'm officially cutting. I've gone over 12% body fat, so the next 3 weeks I will be shedding some lard. Cals are set around 2000/day with two refeed days each week. I plan to start doing more cardio as well.

    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. Registered User
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    Day Fifty-One of Sixty

    Training

    ~: rep tempo of 3/0/x/0
    *: rep tempo of 6/0/6/0

    • ~Barbell Squat: 220 x6, x6

    • *Leg extensions: 61.5 x10

    • ~Standing single leg curl: 50 x8, x8

    • *Lying leg curl: 61.5 x10

    • ~Calf press: 700 x8, x11

    • *Seated calf raise: 90 x9

    • ~Cable crunch: 148.6 x10, x10

    • ~Hanging straight leg raise: x10, x10


    Thoughts:

    I bumped up all of my lifts from last week by 2.5% with no problem. I increased the width of my squat stance a bit and pointed my toes out a little more than I normally do. I could really feel the posterior chain kicking in hard, but my quads didn't feel it as much. I'm used to doing rather narrow stance, feet straight ahead squats that hit the quads more. I liked the wider stance though, it'll help me build a more powerful ass.

    Nutrition

    2nd day of cutting... I was hungry all day. In a weird way I draw some comfort from being back in cutting mode. I spent most of 2006 hungry and craving carbs; I guess I was missing the feeling of having the fat burning from my body. It ain't fun, but I find it to be an almost spiritual state.

    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. Registered User
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    Day Fifty-Two of Sixty

    Note: This is my training from 2/21/2007. I was too busy fighting with the wife last night to post yesterday.

    Training

    ~: rep tempo of 3/0/x/0
    *: rep tempo of 2/0/2/0

    • ~Flat barbell bench press: 165 x6, x7

    • *Pec deck: 100 x10, 110 x7

    • ~Wide grip pull-up: BW+25 x6, x2, BW x4

    • *Stiff-arm pull down: 56.6 x10, x10

    • ~Seated dumbbell military press: 61.5 x6, x6

    • *Upright smith row: 85 x10, x9

    • ~Standing barbell curl: 85 x6

    • ~Dips: BW x19


    Thoughts:

    I bumped up all of my lifts from last week by 2.5% with no problem; I actually went 10 lbs heavier on my bench presses because I went too light last week. I am rapidly closing in on my PRs for the major lifts. I did lose quite a bit of strength from my long cut last year, but I've never gotten down about it. I am really happy with how I am progressing right now. When I start breaking those PRs, I will be doing it at a bodyweight 20+ lbs lighter than I was when I achieved them; that's pretty cool. A 193 lbs guy benching 85 lb dumbbells ain't nothing special, but for a 170 lb guy, that's not too shabby.

    Nutrition

    Cutting down, baby!!!

    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. Registered User
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    Day Fifty-Three of Sixty

    Training

    ~: rep tempo of 3/0/x/0
    *: rep tempo of 2/0/2/0

    • ~Leg press: 480 x6, x7

    • *Hack squat: 140 x10, 160 x10

    • ~Standing single leg curl: 53.3 x6, x8

    • *Seated leg curl: 105 x10, x10

    • ~Standing calf raise drop set: 200 x12, 150 x10, 100 x10

    • *Decline weighted sit-up: 35 lbs over head @ max decline, x10, x10


    Thoughts:

    I'm still getting stronger by the day. I like my new high frequency approach so far. Even though my glutes still had some DOMS from my squats on Monday, I worked the legs anyway and it didn't impede me at all.

    Nutrition

    I like cutting down from a lean condition. I'm only a few days into it and already my abs are more visible and more vascularity is apparent. Cutting down from tubby-land, it would take me weeks to see real changes. I am getting visibly leaner almost every day. I weighed in at 166 lbs this am, down about 1.5-2 lbs from a week ago.

    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. Registered User
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    Day Fifty-Four of Sixty

    Training

    ~: rep tempo of 3/0/x/0
    *: rep tempo of 2/0/2/0

    • *Cable cross-over: 30 x20

    • ~Incline dumbbell bench press: 76 x6

    • *Close-grip cable row: 56.6 x20

    • ~Machine deadlift: 410 x6

    • *Cable front raise: 16.6 x20

    • ~Standing barbell military press: 123 x6


    Thoughts:

    Good workout.

    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. Registered User
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    Day Fifty-Five of Sixty

    Training

    • Barbell squat: 220 x6, 135 x20

    • Plate-loaded squat machine: 270 x6, 340 x2, 390 x2

    • Stiff legged dead lift: 205 x6, 135 x15

    • Standing single leg curl: 56.6 x6

    • Seated calf raise/Calf press superset: 80 x20/700 x10

    • Hanging leg raise: x20 x15

    • Alternating twisting cable crunch: 146.6 x9 (each side)


    Thoughts:

    I decided to try the plate loaded squat machine for the first time today. I've used it before for calf-raises, but never for squats. I decided to try it out since it's a safe way to max-out on squat. I got two full reps, taking the machine all the way to the bottom, with 390 loaded on it. On my SLDLs, I wanted to go for 20 reps with 135, but my grip failed at 15, way before my hammies or back was ready to give up.

    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. Registered User
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    Day Fifty-Seven of Sixty

    Training

    • Incline dumbbell bench press: 77 x6, x4

    • Flat dumbbell fly: 21 x10 (6 count up and down)

    • Machine deadlift: 440 x6, x4

    • Close-grip cable row: 95.3 x12 (6 count up and down)

    • Standing barbell military press: 127 x5, x4

    • Seated side lateral raise: 10.5 x12 (6 count up and down)

    • Preacher curl machine: 80.5 x8, 83.3 x6

    • Barbell curl: 45 x12 (6 count up and down)

    • Smith close-grip bench press: 155 x6, 160 x8

    • Rope pushdown: 63.3 x10 (6 count down and up)


    Thoughts:

    I was a little unfocused in the beginning today; I found out last night that I'm being sued for $1200 bucks, which ain't a lot of money, but it still bugs the crap out of me because, as far as I'm concerned, I don't owe the guy squat. The details are unimportant...

    Anway, I found as I went along that my focus started to get better, especially after my lack of focus caused me to load 440 lbs on the deadlift machine instead of the 430 I had intended, 430 would have been a 10lb increase from last week. I was pleasantly suprised when I counted the plates to find that I put up a set of six and a set of four with 20 more lbs than I did last week.

    After a week of cutting, I definitely didn't have the same kind of strength gains I have been seeing. I was hoping to get two sets of six on all lifts, as I did last week, but the small weight increases I imposed on myself held me to fewer reps overall. That's not an unusual thing to have happen, but while on the EVO stack I've been hitting my new goals consistently. I believe cutting down has sapped a little of my stamina.

    I weighed myself and I'm down to about 164. I think this week will be a cutting week and then it's back to bulking again. I've already leaned out a lot more than I expected with just one week of cutting.

    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. Professional Member
    motiv8er's Avatar
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    You have an incredibly well organized log man!! Great work!!
    My The 1 LOG: http://anabolicminds.com/forum/steroids/254164-my-one-log.html
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    Day Fifty-Eight of Sixty

    Training

    • Barbell squat: 225 x6, x6

    • Leg extension: 63.3 x12 (6 count up and down)

    • Standing single leg curl: 58.3 x6, x6

    • Lying leg curl: 63.3 x11 (6 count up and down)

    • Standing calf raise dropset: 210 x10, 160 x10, 120 x10

    • Seated calf raise: 135 x6 x6


    Thoughts:

    It feels good to be back to squatting 225. As pathetic as it is, that was my max squat even when I weighed 193 lbs. This past December, after 8 months of cutting got me down to 142 lbs, I was barely able to handle 165 lbs on the squat. Now, about three months into bulking, I'm 164 lbs and squatting the same weight I used to handle at 193. My goal is to get my squat up to 300 before I start contest prepping again in mid-July.

    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
  31. Registered User
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    Day Fifty-Nine of Sixty

    Training

    • Flat barbell bench press: 170 x6, x4 +2RP

    • Pec deck: 103.3 x10, x8

    • Wide grip pull-up: BW+26 x6 +2RP, BW x4

    • Stiff-arm pulldown: 53.3 x10, x12

    • Seated dumbbell military press: 60 x8, x5

    • Smith upright row: 87 x10, x9

    • Hammer preacher curls: 35 x6, x6

    • EZ bar curls: 45 x12

    • Overhead dumbbell extension: 70 x12, x10

    • Overhead extension with 45 lb plate: x15


    Thoughts:

    I'm only 10 lbs away from my old 5 rep max for barbell bench press; I like that!!! This spring is going to be a new era for me, as I crush my old numbers and do it weighing 20 lbs less. As you can see, I put in some rest-pause reps for good measure when I feel it is appropriate. Hitting each bodypart 3X per week seems to be working great, although on reduced cals my recovery isn't quite as good. No matter, I'm back to bulking as of next week. .;.)

    I can't believe I have only one day left on the EVO stack... where did the time go?

    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
  32. Registered User
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    Madman’s Final Review of ALR Industries EVOLUTION Stack

    The sixty days I spend on the EVOLUTION Stack were the two most effective months of progress I have ever made when it comes to adding lean mass and gaining strength. The opportunity to test this stack came at just the right time for me. I was coming off of a contest prep phase and my body was primed for anabolism. I have also finally reached a point where I feel very confident in my ability to apply effective training and eating strategies that work for me. With these things working for me, the addition of the powerful EVO Stack was just what I needed to take my gains through the roof.

    Strength: 9 out of 10

    The strength gains were the single most impressive part of the EVO Stack. I saw my numbers jump up every week. When I started taking the EVO Stack, I experienced an undeniable increase in the speed with which I was gaining strength. This stack will be of tremendous benefit to competitors who want to rapidly get back to their off season strength levels after a contest prep phase. Here’s a chart of my strength increases, comparing my major lifts at the beginning and end of the sixty days:



    Size: 8 out of 10

    I gained a total of nearly 10 lbs during my sixty days and the last 2 weeks I was cutting (I took off about 2 lbs). The gains were quite lean considering that I was gaining an average of 2 lbs per week during the six weeks I was bulking on this stack. I’d say better than half of the gains were lean. This stack will have you craving carbs like there’s no tomorrow and I was eating at 1000 calories over maintenance during the six weeks that I was bulking. Here’s a comparison of my starting measurements and final measurements:



    The gains that I really feel are in my back width, shoulder width and chest fullness; the before and after pictures show this quite well:







    Here are a couple of extra pics of how I look now after the EVO. My delts have really improved during this log (the separations are getting very deep), and my back is looking much wider.






    Side effects: 9 out of 10

    I experienced no significant negative sides. About 5 days into the stack, I did notice some increased skin oil production, but it subsided in about a week and no major acne resulted, just a couple of small pimples. Libido was normal throughout.

    Recovery: 8 out of 10

    My first week off of the stack, I am noticing more DOMS than I had experienced while on the stack. Recovery was rapid, considering that I was pushing heavier weights at each and every workout. I never felt overtrained and I effectively worked through some minor aches and pains I was having early on.

    Mood: 9 out of 10

    I didn’t experience any negative effects on my mood. I did feel more aggression while in the gym, but it didn’t affect the rest of my life. I actually felt really positive and good, and who wouldn’t with the great strength and mass gains!!!

    Overall Assessment

    The EVOLUTION Stack is a great way to experience very significant strength and size gains with little to no negative side effects. The stack delivers on all that it promises and I definitely plan on running the EVO Stack a couple of times a year, especially when I'm coming off of contest-prep.

    Bottom line: The EVOLUTION Stack kicks some serious ass.

    Thanks again to FitnFirm, Viperspit for giving me the chance to test the EVOLUTION STack, and a big thanks all the folks at ALR Industries for developing innovative supplements that work.
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    Wow man. Congrats on the incredible gains you made!
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    you suck madman
  

  
 

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