The Evolution of A Powerlifter thanks to ALRI

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    The Evolution of A Powerlifter thanks to ALRI


    This is a two part log of mine using ALRI Venom Lean Dreams and Special Tactics as well as the ALRI Evolution Stack (Jungle Warfare, Bad Ass Mass, and Restore). For the first month, I will be dosing the Lean Dreams and Special Tactics together and then the next month I will be using JW, BAM, and Restore at the same time according to Bottle Recs as well.

    I'd like to thank Fitnfirm and ALRI for allowing me to test these supplements.

    Weight (as of this morning): 268
    I'll post pics as well. This two month stack should yield some very good results. These pictures were taken on January 1st, but there have been no dramatic changes in appearance since then.
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    I'll be following ur log man. Looking forward to seeing what these supps do to ur strenght.
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    First day thoughts: Well, the sleep I got with lean dreams was awesome. Had some vivid dreams with them and woke up refreshed, even with only 6.5 hours of sleep (about my average). Fit had said that you can't feel Special Tactics, but it's working. It's only the first two days, so we'll see.

    Here's how the diet went:
    kcal: 2368
    Pro: 262
    Carb: 202
    Fat: 72
    Macros: 45/26/28
    Fiber: 49g

    Now on to the workout:

    ME Squat/DL
    Box Squats (Belt and Wrist Wraps)
    45x8
    45x8
    135x5
    225x5
    315x3
    405x3
    495x1

    Snatch Grip Deadlifts
    135x5
    225x3
    --------- Add Straps
    315x3
    365x3

    Lion Ox's (Shoulder Pre Hab)
    25x10
    25x10
    25x10

    Leg Raises
    BWx12
    BWx12
    BWx12

    And now I'm off to take my Lean Dreams and head to bed.
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    1/9/06


    Meant to post this last night, but the Lean Dreams knocked me out.

    Yesterday was an off day and tonight I'll do some cardio.

    Here's how the diet went:

    kcal: 2515
    P: 283g
    C: 194g
    F: 72g
    Macros: 46/28/26

    I've noticed my pants are starting to fit a bit better as well. Some on the pairs I used to struggle to get on are starting to fit again and some of the bigger pairs are starting to hang off. Guess I gotta tighten up the belt.
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    Dad's birthday tonight, so I didn't get a chance to go to the gym tonight. I'll head there tomorrow evening.

    Here's how the diet went today:

    kcal: 2575
    P: 240g
    C: 206g
    F: 99g
    Macros: 39/26/36

    Feeling good on ST and LD. I wake up refreshed with the LD and ST keeps the fat in check. I'll hop on the scale tomorrow and see where I'm at weight wise, and I'll take measurements.
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    gosh! where was i for the tester status? Seems like everyone got sponsered to do this stack!

    Will be following/..
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    Weight is down to 264.
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    1/11 - ME Bench


    Back to the gym again. The diet is going well, and so is the training, despite the lower carbs.

    First the diet, then the workout.

    kcal: 2212
    P: 255g
    C: 130g
    F: 84g
    Macro: 46/19/34

    ME Bench
    Close grip Bench with mini bands (70-90# at lockout)
    45x12
    45x12
    ----------Add Bands
    45x8
    135x5
    185x3
    215x3
    245x1
    275x1 PR

    3 Board Presses
    295x2+bands PR
    ----------------drop bands
    295x5
    315x4
    335x3

    Face Pulls:
    50x15x4

    Lion Ox's
    25x10x4
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    Diet was ok today, a bit more loose than I'd like, but I went to a job fair today and they didn't have the best food there.

    kcal:3168
    P: 258g
    C: 275G (Way High Today )
    F: 117g
    Macros: 33/34/33

    Today's workout was good, but my shoulder is starting to feel a bit tender at the pec-delt tie-in, so I'm gonna take it easy on that next week. I'm most likely going to cut out on the full range benches for a week or two, until my bench shirt comes in and then split between dynamic and repeated effort on my second bench day. Anyway, enough talk, here's the workout:

    Rotator Cuff work
    5x3x15

    Speed Bench
    45x8
    45x8
    45x8
    135x5
    195x3x8 (Two grips, pinky on ring and thumbs-length off smooth)

    Elbows out Extensions (Tate Presses)
    50x8
    50x8
    50x10

    Barbell Rows (Pause at bottom)
    135x8
    185x5
    185x5
    185x5

    Decent day today, and tomorrow I'm training with a friend of mine at his house for Squats.
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    Diet was back on today. I called my friend to see if he was lifting today, and come to find out he was watching the Chargers-Patriots game. So no squat workout tonight (the gym I usually go to closed at 4, and we normally lift at 5 on Sundays).

    It was a good day other than that, here's the diet numbers:

    kcal:2433
    P: 293g
    C: 167g
    F: 69g
    Macros: 49/25/26

    Back on track today. I went to a sushi buffet, I love sushi as a "cheat" meal.

    My pants are beginning to feel a bit looser, as some pairs have already. Pants that were snug a few weeks ago are starting to fit quite nicely. I've also noticed some decent "synergy" from Venom Special Tactics and DS GXR. 2 ST and 1-2 GXR before a meal and I'm good. Appetite is diminished and I find myself getting fuller sooner. I like it
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    glad to see its working for u. I really need to make up my mind and decide what to take after Im done with my lipo 6. I need to cut about 10-15 lbs.
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    Here's how the diet was yesterday:

    kcal: 2163 (Fell asleep before I could have my last shake)
    P: 221g
    C: 222g
    F: 62g
    Fiber: 52g
    Macros: 42/32/26

    "Weight" as of today: 262.5 (I've dropped 5.5 "pounds" since the 7th)

    I didn't get a chance to go to the gym last night due to the lovely weather we're having in Houston, but I will be going tonight. I like where this is going. Thanks Fit.

    My PL equipment should be here today, and I'm looking forward to a good squat workout in my new Metal Viking Briefs.
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    Well, sorry to disappear for a bit. Unfortunately, the weather in Houston has not been all that cooperative in the last few days and made it hard to get to the gym. My calories over the last few days have been lowered to reflect that.

    1/17
    kcal: 2247
    P: 201g
    C: 133g
    F: 99g
    Fiber: 17g
    Macros: 37/21/41

    1/18
    kcal: 2119
    P: 249g
    C: 129g
    F: 65g
    Fiber: 15g
    Macros: 49/22/29

    Anyway, I was itching to get back into the gym and I did tonight and it was a good night.

    ME Bench
    Close Grip Bench with High Band Tension (relatively speaking )
    45x12
    45x5
    45x5
    -------Add Monster Mini (~135# at lockout, 85# at bottom)
    45+bandx5
    95+bandx5
    115+bandx5
    --------Add Mini Band (Mini+MM ~225# at lockout, 125# at bottom)
    95+bandsx5
    135+bandsx5 5RM PR
    155+bandsx3 3RM PR

    3 Board Press
    295x5
    315x5
    345x2 2RM PR

    BB Rows
    135x10
    185x5
    205x5
    225x5

    10 min Cardio Cool Down

    Fit, I had a question about the diet. I know that you said you didn't really want anyone doing a keto diet. Would there a be problem doing Steve's Carb Cycling diet for the rest of the month and then into next month? I might need to up the carbs a bit though. Just let me know.
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    Started TP's Carb Cycling diet (on a high carb day of course )

    First the diet, then the workout

    kcal: 3210
    P: 347g
    C: 275g
    F: 73g
    Macros: 45/34/21

    ME Squat
    Free Squat (no belt)
    45x10
    135x10
    225x8
    315x8
    405x6

    Zercher Squats with a Fatbar (2" diameter)
    165x5x4

    Glute Ham Raises
    BWx8x2
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    show me what ya got big guy Powerlifters RULE !!!!! :bb2:
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    Diet was good today, as was the workout. I forgot to add the macros from yesterday, so I'll add those as well.


    1/22 - No Carb Day
    kcal: 1734
    P: 270g
    C: 29g (incidental carbs )
    F: 52g
    Macros: 66/6/28

    1/23 - Low Carb Day
    kcal: 2632
    P: 281g
    C: 212g
    F: 76g
    Macros: 44/30/27

    And the Workout:
    ME Bench
    Bench+Bands
    45x10
    45x10
    45+bands (~225# at top)x5
    95+bandsx5
    115+bandsx5
    135+bandsx3
    175+bandsx1 (~400 at lockout) PR

    3 Board Press
    295x5
    295x5
    315x5
    335x5

    Chest Supported Rows
    45x5
    90x5
    100x5
    110x5
    120x5

    DB Cleans (External Rotation)
    15x12
    15x12
    15x12

    The workout was good and even on reduced cals, the strength is going up. Phase 2 starts tomorrow.
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    great workout man.
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    Quote Originally Posted by Gettinpumped
    great workout man.
    Thanks

    Well, the no carb day has come and gone...Thank God. I know I forgot the numbers for yesterday, so I'll add those to today's numbers and workout.

    1/24 - High Carb
    kcal: 2539
    P: 252g
    C: 230g (not too high it would seem )
    F: 73g
    Macros: 39/35/26

    1/25 - No Carb
    kcal: 1831
    P: 308g
    C: 23g
    F: 51g
    Macros: 69/5/26

    DE Squat/DL
    Hang High Pulls
    135x5
    135x5

    Speed Deadlifts (3 modified stance, 2 conventional stance)
    315x5 (changed grip, elbow began to hurt)
    315x5
    315x5
    315x5
    315x5

    High Pulls
    135x5
    135x5

    Pull-Throughs (Tricep Rope)
    50x10x3

    45 Hypers
    BWx10x3


    So not too bad on no carbs. This is my second day taking the Evolution stack, so we'll see how things progress.
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    1/28 - ME Squat


    Low Box Squat (1-2" below Parallel)
    135x5
    225x5
    405x1
    495x1
    545x1 PR

    Zercher Squats (Focusing on Hip Explosion)
    185x5x4

    GHR
    BWx10
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    So, Saturday and Sunday were lazy days. I got some lifting in, but didn't really pay attention too much to the diet. (High Carb):

    kcal: 3255
    P: 322g
    C: 303g
    F: 80g
    Macros: 41/37/23

    It would seem as if I'm still not really going hyper caloric, although I'm eating a ton of food (compared to what I used to eat). Oh well, it seems to be working so far.
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    Damn, I've been neglecting here. Here's how things have gone:

    1/30:
    Diet (Low Carb)
    kcal: 2715
    P: 260g
    C: 233g
    F: 82g
    Macro: 39/33/28

    And the workout:
    ME Bench Day
    Reverse Band Bench Press ( http://asp.elitefts.com/qa/default.a...=40330&tid=101)
    45x10
    45x10
    ------Added Bands
    135x5
    225x3
    315x1
    335x1
    355x1 10lb PR

    Elbows Out Tricep Extensions (Tate Presses)
    50x12
    50x12
    50x12

    Chest Supported Rows
    90x5
    100x5
    110x5
    120x5

    Strict Overhead Press (OL Style)
    135x5
    155x5
    155x5

    1/31 - 2/2
    1/31 (Low Carb)
    kcal: 2728
    P: 252g
    C: 215g
    F: 95g
    Macros: 37/31/32

    2/1 (No Carb, but I bit higher than I would have liked)
    kcal: 1839
    P: 204g (little low )
    C: 53g
    F: 89g
    Macros: 45/12/44

    2/2 (Low Carb-Projected...Ended up being a lower carb/higher fat day)
    kcal: 3281
    P: 291g
    C: 210g
    F: 143g (Too damn high...had a cheat meal tonight...IHOP )
    Macros: 36/25/40

    Things have been going well, I haven't really been noticing much movement on the scale, but the clothes are fitting better. I might throw in some Basic Cuts and Dicana, as my Special Tactics is down to its last days, if that's ok Fit. The weights are moving up and I'm not really gaining any fat (it would seem), so things are looking good.

    2/4
    Box Squats
    45x15
    45x10
    135x8
    225x5
    ------- Add Box and Metal Viking Briefs
    315x5(Nowhere Near Parallel on Any of These)
    405x3(" ")
    ---------------- Added Belt
    495x3(" ")

    ***** Me it was hard to get down in the briefs. They kept trying to throw me forward, which leads me to believe I didn't have them up far enough up my legs. I think I need to stretch out the legs a bit to get them on completely


    Pause Squats (ATG)
    225x5
    225x5
    315x5

    45 Hypers (Holding 60# DB)
    BW+60#x10
    BW+60#x10
    BW+60#x10

    I was toast after this...

    And Yesterday
    ME Bench

    Reverse Band Bench
    45x10
    45x10
    -------- Add Bands
    135x10
    185x5
    225x3
    255x3
    285x2
    315x1
    335x1
    355x1
    375x1 20lb PR

    Rope Pressdowns
    50x20x3

    CSRs
    70x5
    80x5
    90x5
    115x5
    125x5 20lb PR

    Military Press (pinky on rings)
    155x5
    175x5
    195x5 PR

    Good night tonight. The strength gains seem to be kicking in from the EVO stack. I like it.
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    Feck Me, Neglecting again.

    Anyway, here's how it's gone:

    2/13 - Speed Bench
    First the workout

    Bench (with mini bands)
    45x12
    45x12
    -------- Add Bands
    45x8
    155x3x8
    195x1
    215x1

    Standing BB tricep Extensions
    45x12
    45x12
    45x12

    Chest Supported Rows
    100x5
    110x5
    120x5
    120x5

    Rotator Cuff Work with Bands

    Plus pics here: Bodybuilding.com Forums - View Single Post - The Evolution of A Powerlifter thanks to ALRI
    and here: Bodybuilding.com Forums - View Single Post - The Evolution of A Powerlifter thanks to ALRI

    2/15
    SQ/DL

    Squats (Going Light tonight to save myself for the heavy work on Sunday )
    45x5
    45x5
    135x5
    225x5
    295x5
    355x3

    Deadlifts
    135x5
    315x1
    ------ Put on Metal Viking Briefs
    405x1
    455x1x3(Convo w/belt, Sumo w/belt, Convo no Belt)
    I'm most likely going to pull in just a belt and singlet at my meet, unless a miracle happens.

    Halbert Pulldowns (Underhand Pulldowns to Upper Abs)
    50x10
    80x10
    80x10
    80x10

    Hip Abduction/Adduction
    50x20x2 - Each

    2/17
    ME Shirt Work

    45x12
    45x10
    135x5
    205x3
    245x2
    275x1
    ------------Added Inzer Standard Double Denim
    315x1 (1" above Chest, locked out easy)
    315x1(.5" above Chest, locked out easy)
    315x1(touched and locked out)
    335x1(arch collapsed but locked out)
    335x1(adjusted technique, stayed in arch, locked out easy)
    335x1(Technique good, locked out easy)
    365x1(Touched and locked out, beat press and rack command) PR
    365x1(Touched and locked out. waited for press and rack command) PR

    Just need to focus on the commands.

    And Last night

    Free Squats (with gear)
    barx5
    135x5
    225x5
    315x3
    ---------Added Metal Ace Squatter, straps down
    365x3
    405x1
    455x1
    495x1
    --------- Ace Straps Up
    585x1 (I about fell over after this, as the suit made it hard to breathe...This is a ton of suit, and it wasn't even all the way up in the legs. I figure 3 more weeks and I should be good. I plan on opening somewhere between 600-635, maybe even up to 650 depending on how the suit reacts)
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    Here are the new pics
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    2/20 - RE Bench


    I decided to take it easy tonight and just do more rep work. Here's how the night went:

    RE Bench

    Bench
    45x10
    45x12
    45x12
    135x5
    135x5
    185x20
    185x12
    185x7
    (My muscular endurance sucks )

    BB Tricep Extensions
    45x15x3

    CSR
    45x15x3

    Standing Military Press
    45x15x4

    Rope Pressdowns
    20x30x2

    I was feeling a little beat up from my two ME days, so I decided to skip the dynamic stuff to save my shoulders and elbows.
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