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

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


    Madman is ready to evolve, with a little help from...


    EVOLUTION Stack!!!




    Jungle Warfare


    Increased myotrophic activity
    Favorable nutrient repartitioning
    HPTA modulation
    Estrogen management
    Significant Pro-Hypertrophic capacity
    Anti-Catabolic



    Jungle Warfare Full Write-Up





    Restore



    Serious natural testosterone production
    Stop uncontrolled lean mass loss
    Inhibition of fat deposits
    Prolactin control for optimized GH levels
    Estrogen Control
    Optimized libido
    Optimal free active testosterone



    Restore Full Write-Up





    Bad Ass Mass



    Enhanced protein synthesis and tissue repair
    Increase levels of free testosterone
    Maximize output of natural testosterone
    Increase glycogen retention and optimize internal hydration levels
    Support superior protein synthesis through modulation of transcription factors
    Inhibits excessive cortisol levels for an anti-catabolic effect
    Promote recovery of the neuromuscular matrix
    Provide superior results either in a synergistic stack or as a
    standalone supplement


    Thanks to FitnFirm, Viperspit, and all the folks at ALR Industries for giving me the opportunity to test the EVOLUTION stack.


    Madman's Training Goals

    It's time to evolve, baby!!!! I need to add some serious mass over the next couple of years to complete my transformation from a tubby bodybuilding wannabe into a serious competitor. I want to stay under 12% while packing on some serious mass. My long-term goal is to be 20 lbs heavier and 3% leaner than I was at the end of the contest prep I completed this past November.

    Madman's Training Protocol

    I am presently using a hypertrophy-focused weight training system called P/RR/S, which stands for 'power/rep range/shock'. P/RR/S was developed by natural pro bodybuilder Eric Broser. In addition to being a pro bodybuilder, Eric is a highly respected trainer and writer. He coauthored the book “Building the Perfect Beast... Naturally” with legendary bodybuilding guru and ALR Industries CEO, Author L. Rea. Eric is also a frequent
    contributor to Iron Man magazine. Rather than explain the system here, I'll direct you to a much better description written by the man himself: Eric's article on P/RR/S.

    My basic split is as follows:

    Monday: Back/Biceps
    Tuesday: Chest/Triceps
    Wednesday: HIIT cardio
    Thursday: Delts/Traps/Abs
    Friday: Legs
    Saturday: Calves and HIIT cardio

    The details of each of my training sessions will be logged daily. My goal is to increase my lifts by 3-5% after each three week P/RR/S cycle. I use fractional plates to allow me to make incremental weight increases as small as ½ lb.

    As you see, HIIT cardio is part of my training. I want to keep the fat gains at bay and I actually enjoy cardio... call me nuts.

    Madman's Nutrition

    I will log my exact diet for each week, including cals and macro breakdown. I shoot for 3,000-3,200 calories at 40p/30c/30f. I eat a planned diet Mon-Fri that I generally do not deviate from. On weekends, I stick to much the same diet, but I allow myself to have a couple of reasonable cheats. My cheats are always nutritionally valuable... in other words, high in protein. I stay away from junk foods like baked goods, candy, chips, ice cream, etc.

    Madman's Supplementation

    In addition to the EVOLUTION Stack, I will use these supplements daily:

    Men's multivitamin
    B complex
    Vitamin C
    Vitamin E
    Glucosamine + MSM
    Fish oil caps
    Flax oil caps
    Magnesium, calcium, zinc
    Green tea extract
    5-HTP
    Scivation Noxidant
    Scivation Xtend or Anabolic Innovations Excel
    Creatine monohydrate
    Optimum Nutrition 100% Whey or Anabolic Innovations Whey
    Cytosport Muscle Milk or Dymatize Mega Shake
    USPLabs Cissus Rx
    ALR Industries Venom Special Tactics
    ALR Industries Venom Hyperdrive 3.0

    And so it begins...

    Tonight I will take my first doses of JW, Restore, and BAM. The upcoming week will be a P/RR/S 'rep range' week. Seeing as my gym is closed Monday for the New Year's Day holiday, I will train back/biceps tomorrow. I will also log all of my starting stats and post my 'before' pics.

    Let's get it on!!!

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    Bro, you got this phase down to a science! I'm going to stick around for the ride, it's going to be crazy!
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    Starting Stats

    All measurements are cold

    Height: 5’ 7” (on a good day )
    Weight: 156.5 lbs
    Approximate body fat: 10% (6.2%, 6.5% on two caliper measurements, then I add 3%)
    Left upper arm: 14.75”
    Right upper arm: 14.5”
    Chest: 40.5”
    Waist: 30.25”
    Right thigh: 21.25”
    Left thigh: 21.25”
    Right calve: 14.5”
    Left calve: 14.5”
    •   
       

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    Starting Pics

    Taken just after waking… I don’t look too perky.



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    Day One of Thirty

    Training

    Back/Biceps, Rep Range

    Rep tempo 2/1/2/1 (eccentric/bottom/concentric/top)
    2 minutes rest between sets
    Red numbers indicate weight increase in lbs from previous rep range week

    • Wide-grip weighted pull-up: BW + 15 x6, x6 (+5)

    • Wide-grip seated row: 110 x8, 120 x8, 126.6 x8 (+6.6)

    • Dumbbell row: 45 x12, x12

    • Dumbbell pullover: 45 x12, 46 x12 (+1)

    • Seated alternating dumbbell curl: 30 x6, 31 x6 (each side) (+1)

    • Cable curl: 83.3 x8, 86.6 x8 (+3.3)

    • Concentration curl: 20 x12, x12


    Thoughts:

    Good workout. Felt weaker than I had hoped on dumbbell rows and pullovers, but I did increase my weights on the pull-ups and seated rows that preceded them so no doubt the level of exhaustion had an effect on my other lifts. On pull-ups, not only did I add a 5lb plate, but I also gained 6-8 lbs in bodyweight since last time, so I’m pleased. I had an awesome pump in my biceps after the concentration curls.

    Nutrition

    Pre-workout: 50 grams of Muscle Milk in water
    During workout: 20 g of whey + 10 g of dextrose
    Post-workout: 30 g of whey + 40 g of dextrose + 18 g of Xtend

    Being as it is New Year’s Eve and I’m going to be partying, the rest of my nutrition for today is going to be off the charts. Suffice to say I will be eating way over my target calories: loads of protein, carbs, and fat, plus beer and champagne. It’s days like this when you’ve gotta love Venom Special Tactics.

    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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    Def. in the running for the top logs to go 8 weeks at this point Its so pretty and neat I just love it!!
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    Day Two of Thirty

    Training

    Rest Day

    Thoughts:

    Feeling DOMS in the very widest part of my outer lats and in my biceps. Tomorrow morning I will hit the chest and triceps.

    Nutrition

    Not too strict today. I had a serving of whey, 2 ounces of cheerios + 2% milk for breakfast. A couple of hours later, I had a piece of a steak and cheese sub I made for last nights New Year's festivities. A couple of hours after that, I had a piece of an Italian sub. Now, I'm cooking rice and salmon for dinner. I'll be having my usual three servings of 1% cottage cheese before bed.

    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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    Bring it on Madman, and yea the colors are kinda pretty in a non gay way....
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    Day Four of Thirty

    First, a note about yesterday… I did not train, my wife and kids were all sick with a stomach virus that's tearing through the nation (which I already suffered with over the Christmas week) so I had to play Nurse Madman.

    Training

    Rep tempo 2/1/2/1 (eccentric/bottom/concentric/top)
    2 minutes rest between sets
    Red numbers indicate weight increase in lbs from previous rep range week

    • Incline dumbbell bench press: 65 x6, 70 x6 (+5)

    • Flat barbell bench press: 125 x10, x10, x8

    • Flat dumbbell flye: 30 x12, x12

    • Weighted dip: BW +10, x8, x8, x8

    • Rope pushdown: 90 x10, x10

    • Tricep kickback: 15 x12, x12


    Thoughts:

    You know those days when your mind and body feel strong and you just look at the weights and know you’re about to kick some ass… well, this wasn’t one of those days. My mind was strong, but my body was feeling ‘blah’. I increased weight on my incline db bench press and I maintained on everything else, so I can’t say it was a bad workout, it just wasn’t the strength/stamina fest I always hope for. I’m sure it’ll be a few more days before the stack starts to kick in.

    Nutrition

    Here’s my diet for today, I will be eating the exact same diet for the remainder of the work week:

    Upon waking
    50 g of Muscle Milk in water

    During workout
    20 g of whey + 20 g of dextrose

    Post-workout
    30 g of whey + 20 g of dextrose + 20 g of maltodextrin + 1 serving Xtend

    30-45 minutes after PWO shake
    1 bagel with dab of jelly
    1 whole egg + 6 egg whites

    2 hours later
    50 g of muscle milk + 15 g of whey

    2 hours later
    1 chicken breast + 1 cup rice + 4 oz of broccoli

    3 hours later
    30 g whey + 4 flax oil caps + 4 fish oil caps

    2 hours later
    6 oz. steak + ½ cup rice + 4 oz. Broccoli + 2 cups salad + 1 tbsp olive oil

    2 hours later
    One slice of homemade reduced fat/carb peanut butter cheesecake

    Before bed
    3 servings of 1% cottage cheese

    Total calories: 3100 (about 500 over maintenance)
    Macros: 40p/30c/30f

    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 Five of Thirty

    It's starting... something in this stack is kicking in. I can really feel it over the last couple of hours. I noticed this afternoon that my forehead is getting noticeably shiny from increased oil production. I've been hungry like the wolf today. I woke up ravenous, with intense hunger pains. I've been hungry almost immediately after each meal. I have eaten some extra, non-planned food items, as this hunger is not to be played with, it is painful and demands to be satisfied. I figure I gotta feed the beast if I wanna grow, so I'll feed my face when my belly demands it and just keep it clean. I'm especially craving carbs with this hunger, not sweets, but good carbs. The feeling very much reminds of how I've felt when ATD starts to kick in. I'm very excited to see what tomorrow brings, I already feel energized and ready to move some freakin' iron. Muscles feel nice and full. Loads of DOMS in my chest from yesterday.

    Training

    Delts/Traps/Abs, Rep Range

    Rep tempo 2/1/2/1 (eccentric/bottom/concentric/top), except where noted otherwise
    2 minutes rest between sets
    Red numbers indicate weight increase in lbs from previous rep range week

    • Seated dumbbell shoulder press: 55 x6, 56.5 x6 (+1.5)

    • Front raise with plate: 35 x8, x8

    • Standing dumbbell side lateral: 15 x12, 16 x12

    • Dumbbell shrug: 70 x9, 65 x12

    • Behind the back barbell shrug: 95 x12, x12 - tempo: 2/0/2/1

    • Cable crunch: 147 x9, x9

    • Hanging knee raise: BW x12, x12 - tempo: 2/1/1/0

    • Side bend: 45 x15 each side – tempo: 2/0/1/1


    Thoughts:

    I did my front raises with a plate, instead of dumbbells as I usually do them, because I tried the dumbbells and my right forearm, which has been giving me some tendonitis issues recently, wasn't liking them. So I tried a plate with built-in handles and found that it lessened the strain on my forearms. This session I really tried to refine my side lateral form, so I lowered my weight a little, I made a few adjustments and felt a really nice contraction in the medial head. I'm still trying to get the feel of behind the back shrugs, but they definitely felt less awkward than last time I did them. Overall, it was a good workout, nothing spectacular.

    Nutrition

    Same diet as outlined in Day Four, with the following additions:

    One granola bar
    ½ cup oats + 1 tbsp honey

    Total calories: 3500 (about 900 over maintenance)
    Macros: 38p/36c/26f

    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 Six of Thirty

    Training

    Legs, Rep Range

    Rep tempo 2/1/2/1 (eccentric/bottom/concentric/top), except where noted otherwise
    2 minutes rest between sets
    Red numbers indicate weight increase in lbs from previous rep range week

    • Single leg extension: 50 x10, 53.3 x10 (+23.3)

    • Hack Squat: 100 x10, 120 x10, 140 x10 - tempo: 2/1/2/0(+30)

    • Single leg press: 150 x12, 170 x12, 190 x12 (+30)

    • Stiff-legged dead lift: 145 x10, 165 x10 - tempo: 2/1/2/0 (+10)

    • Single leg curl: 30 x12, 33.3 x12 (+3.3)


    Thoughts:

    Strength was great today; stamina was even better… I felt like I needed no rest between sets. I of course took my two minutes between sets, but it seemed like an eternity… I was raring to go baby!!! All the weights went up with relative ease. I woke up starving again and I just finished my bagel and eggs and I’m still hungry!!! I didn’t sleep that great, I woke up at 4 am and had a tough time getting back to sleep before my 6 am alarm. I’m psyched by this workout… I can’t wait to see how next week feels, it’s a ‘shock week’, lots of super sets and drop sets, so the improved stamina should serve me well.

    Nutrition

    I obviously haven’t finished eating for the day, but my diet is basically as it is on Day Four, with the exception that I will be eating lunch at a business meeting today and I don’t know what I’ll be having. Also, I’m likely to eat some additional carbs because that’s what my body wants. I’d estimate that my cals will be close to what they were yesterday, as long as my business lunch hosts don’t feed me total crap:

    Total calories: 3500 (about 900 over maintenance)
    Macros: 38p/36c/26f

    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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    Im taging along as well. Lets do it.
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    Day Seven of Thirty

    Updated Stats

    Huh... this is interesting. No need to update my stats at all, simply look at my stats from one week ago, nothing has changed. I still weigh exactly 156.5, still 10% body fat, and no major changes in measurements. The stack is definitely having some effect on my metabolism, because with the calories I've been taking in I'd typically be gaining weight; I gain weight very easily due to my endomorphic tendencies. I don't find the lack of mass gain disheartening in anyway, the gains are going to come and this is just the first week. Heck, I just started feeling the stack kicking in and already my strength is up and, whoa man, is my appetite up. I ate everything in sight today. If it was edible and didn't move faster than I did, it went in my belly.

    Training

    Calves, Rep Range

    Rep tempo 2/1/2/1 (eccentric/bottom/concentric/top)
    2 minutes rest between sets
    Red numbers indicate weight increase in lbs from previous rep range week

    • Calf press: 590 x9, 500 x12, x12 (+90)

    • Seated calf raise: 90 x15, x15


    Thoughts:

    All I did was calves today. I don't include them on leg day, because I'm spent after working quads and hams, plus I'm usually running short on time. I typically also do HIIT cardio on Saturdays after my calf work, but the cardio area was pretty well packed with New Year Resolutionists. Anyway, since I didn't see any weight gain yet, I think I'll drop back to one HIIT session per week.

    Nutrition

    Today was basically a cheat fest, I felt justified since my weight hasn't budged. No idea exactly how many cals, or my macros, but I went way, WAY over maintenance, with lots of carbs. I ate a big bowl of honey nut cheerios with 2% milk, a cup and a half of diced potatoes fried in a little olive oil and 10 reduced fat breakfast sausages when I got home from the gym. So breakfast alone was about 1,000 calories. I was still hungry.

    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 Nine of Thirty

    Training

    Back/Biceps, Shock
    Rep tempo: smooth and piston-like, no rest at top or bottom
    Only incidental rest between sets
    Red numbers indicate weight increase in lbs from previous shock week

    • Pullover/Wide-grip pulldown superset:
      45 x10/110 x10, 45 x10/110 x10(+5/+10)

    • Stiff arm pulldown/reverse grip bent over row superset:
      63.3 x8/90 x10, 55.6 x8/90 x10(+3.3/+10)

    • Close-grip seated cable row dropset:
      130 x8, 100 x10, 70 x10 (+10)

    • Standing EZ bar curl/Close-grip chin superset:
      60 x10/BW x2

    • Preacher curl/reverse curl superset:
      60 x8/reverse curls aborted due to tendon pain

    • single arm cable curl dropset: 43.3 x6, 36.6 x4, 30 x4(+3.3)


    Thoughts:

    Overall a pretty good workout. I was a littled pissed that I could only get two chins out after my EZ curls... last time I got six. I was pretty toasted after my balls to the wall back work and I did increase all weights for back so I guess that explains why I didn't have much in the tank for bi work. The cable curl dropsets definitely were a nasty, painful capper and I feel my bis got plenty of good stimulation from those bad boys.

    Nutrition

    Here’s my diet for today, I increased cals by another 500 from last week, since I didn't gain any weight in my first week on this stack. This stack is making me friggin' hungry and I want to maximize my gains by feeding the beast. I will be eating the exact same diet for the remainder of the work week:

    Upon waking
    50 g of Muscle Milk in water

    During workout
    20 g of whey + 20 g of dextrose

    Post-workout
    30 g of whey + 20 g of dextrose + 20 g of maltodextrin + 1 serving Xtend

    30-45 minutes after PWO shake
    1 bagel with dab of jelly
    1 whole egg + 6 egg whites

    2 hours later
    50 g of muscle milk + 15 g of whey

    2 hours later
    Homemade turkey chili, 8 oz of turkey meat in each serving

    3 hours later
    30 g whey + 4 flax oil caps + 4 fish oil caps
    1/2 cup oats + 1 cup of mixed berries

    2 hours later
    6 oz. steak + ½ cup rice + 4 oz. Broccoli + 2 cups salad + 1 tbsp olive oil

    2 hours later
    One slice of homemade reduced fat/carb peanut butter cheesecake

    Before bed
    3 servings of 1% cottage cheese

    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 Ten of Thirty

    Pleased to say there are no really negative sides to report as of yet. A few small pimples on my forehead and that's about it. Libido is strong like bull. No lethargy, but I'm using Hyperdrive most days, so that probably masks any lethargy I would be feeling. The powerful hunger and my capacity to eat and remain hungry is the most potent effect I've experienced thus far. I am looking and feeling thicker the last few days. I'm confident I'll see some bigger numbers when I update my stats this weekend *crosses fingers*.

    Training

    Chest/Triceps, Shock
    Rep tempo: smooth and piston-like, no rest at top or bottom
    Only incidental rest between sets
    Red numbers indicate weight increase in lbs from previous shock week

    • Cable crossover/Smith incline bench press superset:
      63.3x10/95 x10, 63.3 x10/95 x 8(+3.3/+5)

    • Incline dumbbell flye/dip superset:
      27.5 x10/BW x10, 27.5 x10/BW x8(+2.5 on flyes)

    • Machine bench press dropset:
      210 x10, 170 x5, 140 x5 (+10)

    • Rope pushdown/close grip bench superset:
      96.6 x10/115 x8 (+6.6 on pushdowns)

    • Reverse grip pushdown/overhead extension superset:
      76.6 x10/45 x12, 76.6 x8/45 x10 (+5 on extensions)

    • Seated tricep press machine dropset: 156.6 x10, 126.6 x10, 106.6 x10(+20)


    Thoughts:

    Very satisfying workout. The shock week sessions leave you sweating and breathing heavy, the whole workout took me just over twenty minutes. I felt good strength and stamina-wise. I'm noticing that Venom Hyperdrive definitely helps my focus a lot, I didn't take it yesterday and felt a little distracted, whereas today I was focused like a laser. Chest and tris were pumped up like crazy after this session. I had only intended to do one flye/dip superset, but the flyes felt so easy that I had to do another set to get my satisfaction. On the seated tricep machine I was almost lifting myself off of the seat as I was basically pressing my own bodyweight, I think I'll switch to the assisted dip station next time for my tricep drop sets.

    Nutrition

    Same diet as outlined for Day Nine

    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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    No weight gain just yet? What made you decide to stack all three at the same time instead of the stack recommendations?
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    No weight gain in the first week, that is correct. I've increased calories more to make sure I'm giving my body what it needs to start growing. I think the lack of weight gain has something to do with an effect of the stack, because I was gaining weight prior to starting this log and with less of a caloric surplus. I'm not going to weigh myself everyday, as I see no point, just once a week. I am using the stack in the manner requested by the reps who selected me to test the products.
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    Got it, thanks.
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    Day Eleven of Thirty

    Training

    Cardio

    I intended to do HIIT on the elliptical, but all the machines were occupied by the deluge of new year resolutionists... I can't wait until the end of February when they all quit their routines. So, I did 25 minutes walking on the treadmill at 3.9 mph and 12.5 degree incline.

    Thoughts:

    I think I'm growing. It definitely felt like my workout shirt was stretching a bit more in the shoulders and across the chest.

    Nutrition

    Same diet as outlined for Day Nine.

    Total calories: 3500 (about 900 over maintenance)
    Macros: 38p/36c/26f

    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 Twelve of Thirty

    Last night I had a rough time sleeping, not sure if it has anything to do with the stack, but it was not my usual insomnia. It was more like a mild, sustained panic attack. As I'd try to relax and drift off, my mind would race and I'd have all of these weird, abstract thoughts that made no real sense. Kept me up for a good part of the night.

    Pleased to say that my lack of sleep did not slow me down in the gym at all. Have I mentioned how much I love Hyperdrive yet?

    Training

    Delts/Traps/Abs, Shock
    Rep tempo: smooth and piston-like, no rest at top or bottom
    Only incidental rest between sets
    Red numbers indicate weight increase in lbs from previous shock week

    • Seated dumbbell side lateral/Seated dumbbell shoulder press superset:
      15x10/45 x10, 15 x10/45 x 10 (+5 on the presses)

    • Reverse pec deck/wide grip cable upright row superset:
      66.6 x10/70 x10, 66.6 x10/70 x10 (+3.3/+5)

    • Cable front raise dropset:
      33.3 x10, 23.3 x10, 16.6 x10 (+3.3)

    • Seated dumbbell shrug/cable upright row w/rope superset:
      50 x10/103.3 x10, 50 x10/103.3 x10 (+5/+3.3)

    • Barbell shrug dropset :
      155x10, 135 x10, (20 second rest), 135 x5 (+20)

    • Lying straight leg raise/incline sit up superset: x10/x10, x10/x10

    • Twisting cable crunch dropset:
      110 x8 (each side), 100 x8 (each side), 110 x6 (each side)(+10)


    Thoughts:

    One of the more painful and breakneck shoulder workouts I've ever done. I hit my weight increase targets and my intended reps for all lifts. I like the way seated dumbbell shrugs feel, you can't handle as much weight, but I feel like I'm hitting my traps more effectively when seated as opposed to standing. The ab dropset didn't end up being a dropset, because when I went down to 100 lbs, I finished my set of 8 to each side way too easily, so I had to bump the weight back up to give my abs the thrashing they deserved.

    Nutrition

    Same diet as outlined for Day Nine

    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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    Very well organized log! Gives me inspiration! Keep it up, you'll see the scale will be scared of you in a few weeks
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    Day Thirteen of Thirty

    Training

    Legs, Shock
    Rep tempo: smooth and piston-like, no rest at top or bottom
    Only incidental rest between sets
    Red numbers indicate weight increase in lbs from previous shock week

    • Leg extension/dumbbell squat superset:
      70 x10/60 x10, 70 x10/60 x10(+10/+5)

    • Leg extension/leg press superset:
      110 x10/270 x10 (+10/+40)

    • Barbell lunge dropset:
      95 x10 (each side), 75 x8 (each side) (+10)

    • Seated leg curl/hyper extension superset:
      120 x10/BW+25 x10, 120 x10/BW+25 x10 (+10/+25 on 2nd set)

    • Single leg curl dropset :
      36.6 x10, 26.6 x8 (+3.3)


    Thoughts:

    Great workout. I felt strong and aggressive. I hit all my target weight increases. I'm really looking forward to next week... it's 'power' week.

    Nutrition

    Same diet as outlined for Day Nine, except instead of turkey chili, I had chinese food for lunch: chicken chow mein, fried rice, and an egg roll. If you're gonna cheat, I say do it on leg day.

    Total calories: over 3500 (over 1000 over maintenance)
    Macros: let's just say lots of protein, carbs, and fat

    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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    Quote Originally Posted by jjohn
    Very well organized log! Gives me inspiration! Keep it up, you'll see the scale will be scared of you in a few weeks
    Thanks, man. I hope you're right!
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    You'll see, you'll see
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    Updated Stats: Two Weeks In

    My first week on the EVOLUTION Stack was uneventful in the stats department, but I'm pleased to say that week two shows things heading in a very positive direction. My gut expanded a little more than I'd like, but it's not all fat gain. I can see that my obliques and my lower back have thickened. I'm unfortunately genetically wide-waisted; I have big obliques that just grow like crazy with intense leg work.

    All measurements are cold
    Red numbers indicate increase from starting stats, but keep in mind all of these gains have occurred in just the past week.

    Height: 5’ 7”
    Weight: 160.5 lbs (+4 lbs)
    Approximate body fat: 10-11% (+1%)
    Waist: 31” (+0.75")
    Left upper arm: 15.0” (+0.25")
    Right upper arm: 14.75” (+0.25")
    Chest: 41” (+0.5")
    Right thigh: 21.75” (+0.5")
    Left thigh: 21.75” (+0.5")
    Right calve: 14.5” (no change)
    Left calve: 14.5” (no change)
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    Told ya Keep it up!
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    Day Sixteen of Thirty

    And so begins another power week...

    Training

    Back/Biceps, Power
    Rep tempo: 3/1/x/0
    4 minutes rest between sets
    Red numbers indicate weight increase in lbs from previous shock week

    • Machine deadlift: 340 x6, 360 x6, 380 x6 (+55)

    • Bent over barbell rows: 135 x6, 140 x6, 145 x8 (+15, and 3 more reps)

    • Weighted wide-grip pull-up: BW+20 x6, x5, BW+10 x6 (+5)

    • Close-grip seated cable row: 160 x6, x6, 166.6 x6 (+16.6)

    • Barbell curl: 80 x6, x6, x6 (+10)

    • EZ bar preacher curlsl: 70 x6, x6 (+10)


    Thoughts:

    Awesome workout... major strength increases!!! I totally blew my goal weights out of the water. On deads, I intended to start with 340 (a 15 lb increase from my last power week) and maintain or even drop weight on my next two sets, but the 340 went up easy, so I increased the weights on my next two sets to finish a full six reps with a 55 lb increase over my previous power week. My other lifts felt strong as well.

    On a bit of a down note, my tendonitis in my right arm was barking like a mofo by the time I got to my bicep work. I had planned to finish my bicep work with some dumbbell hammers, but I picked up a light dumbbell (35 lbs) and it was too painful to even finsh a single rep. The only thing that fixes tendonitis is rest and I gave my body more than a week off before I started this log to let it heal. It never went away completely and not it's back worse than ever. I will not rest now though. I will just try and work around it as best I can.

    Nutrition

    I'm kinda disorganized and unplanned today. I was on the fly the whole day. My pre and post-workout nutrition were in place, but I've eaten less than I should. I'm going to remedy that right now with a rotisserie chicken and some potatoes.

    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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    Cant go wrong with that.
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    Day Seventeen of Thirty

    Training

    Chest/Triceps, 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 Chest/Triceps Power week in blue and my sets from today in red.

    • Flat dumbbell bench press:
      PREVIOUS: 60 x6, 65 x6, 68 x8
      TODAY: 70 x6, x6, x7

    • Incline barbell bench press:
      PREVIOUS: 125 x6, 135 x6, 140 x6
      TODAY: 145 x6, 150 x6, x7

    • Weighted dips:
      PREVIOUS: BW+15 x8, BW+20 x6
      TODAY: BW+20 x9, x10

    • Close-grip bench press
      PREVIOUS: 135 x5, 140 x5, x6
      TODAY: 145 x6, x6, x6

    • Skull crushers:
      PREVIOUS: 65 x6, x7
      TODAY: 70 x6, x6

    • Single arm overhead extension:
      PREVIOUS: 27.5 x6, 28.5 x8
      TODAY: 30 x6, x6


    Thoughts:

    The strength gains just keep on coming. I'm loving this stack!!!

    My tendons were feeling suprisingly good today. My right shoulder gave me some sharp pains during my skull crushers (it did ache just a little yesterday during my pull-ups as well) and I, like the idiot I can truly be sometimes, just decided to push through it. My shoulder seems to be okay, but when I take on that "just push through it" mindset, I realize after the fact how stupid I've been. I have to remind myself to do the smart thing. To help with the tendonitis in my elbow area, I've ordered a neoprene sleeve to provide a little compression and keep the area warm. I also ordered some Super Cissus, which I hope is truly superior to the former Cissus.

    Nutrition

    Here’s my diet for today. I will be eating the exact same diet for the remainder of the work week:

    Upon waking
    50 g of Muscle Milk in water

    During workout
    20 g of whey + 20 g of dextrose

    Post-workout
    30 g of whey + 20 g of dextrose + 20 g of maltodextrin + 1 serving Xtend

    30-45 minutes after PWO shake
    1 bagel with dab of jelly
    1 whole egg + 6 egg whites

    2 hours later
    50 g of muscle milk + 15 g of whey

    2 hours later
    1 chicken breast, 1 cup of rice, 4 oz. of broccoli

    3 hours later
    30 g whey + 4 flax oil caps + 4 fish oil caps
    1/2 cup oats + 1 cup of mixed berries

    2 hours later
    6 oz. of ground turkey + ½ cup rice + 4 oz. Broccoli + 2 cups salad + 1 tbsp olive oil

    2 hours later
    One slice of homemade reduced fat/carb peanut butter cheesecake

    Before bed
    3 servings of 1% cottage cheese

    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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    Cissus should help big time with that pain. Log still looks very nice. Don't forget super cissus is just more cissus, but same benefits as cissus ver. 1.
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    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.
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    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.
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    Well, I just ran out of old Cissus, thus the purchase of new Cissus.
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    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
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    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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    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.
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    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
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    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
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    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.





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    Lookin large! Keep it up!
  

  
 

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