The Evolution of A Powerlifter thanks to ALRI

[UHCougar05]

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.

 

[Gettinpumped]

I'll be following ur log man. Looking forward to seeing what these supps do to ur strenght.

 

[UHCougar05]

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.

 

[UHCougar05]

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.

 

[UHCougar05]

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.

 

[pistonpump]

gosh! where was i for the tester status? Seems like everyone got sponsered to do this stack!

Will be following/..

 

[UHCougar05]

Weight is down to 264.

 

[UHCougar05]

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

 

[UHCougar05]

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.

 

[UHCougar05]

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. :aargh: 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

 

[Gettinpumped]

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.

 

[UHCougar05]

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. :head:

 

[UHCougar05]

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.

 

[UHCougar05]

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

 

[FitnFirm]

show me what ya got big guy Powerlifters RULE !!!!! :bb2:

 

[UHCougar05]

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. :twisted:

 

[Gettinpumped]

great workout man.

 

[UHCougar05]

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.

 

[UHCougar05]

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

 

[UHCougar05]

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.

 

[UHCougar05]

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.

 

[UHCougar05]

Feck Me, Neglecting again. :fool2:

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)

 

[UHCougar05]

Here are the new pics

 

[UHCougar05]

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.