KraZnuts ALRI EVO Stack

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  1. Day 29


    REST DAY

    Comments:
    Took today off. It was a busy work day.

    Added Restore to the Stack today. I am now taking...
    JW (3 caps/day)
    BAM (2 caps/day
    Restore (3 caps/day)

    WEEK FOUR SUMMARY

    Strength: My strength has continued to increase this last week. Both my bench and squats have gone up in strength and intensity.

    Pumps and Vascularity: Pumps are great in the gym and stay for about an hour afterward. Also, muscle hardness has definitely increased. People keep commenting that my back is looking cut, but I can't see it often enough to tell.

    Size: I haven’t gained anymore weight. My bodyfat is still approx 12.5%.

    Energy: I felt better this last week. I have been trying to cut back workout time and stopped doing so many supersets.

    Appetite: I'm not quite as hungry as I was the previous week, but I eat every two to three hours no problem.

    Libido: Sex drive is the same as last week.

    Overall: Impressed with muscle hardness and vascularity. Strength is noticeably increasing, so right now I will give it a 7.5/10

  2. Day 30


    BIS/TRIS

    Standing Alternating Dumbell Curls: (12 reps X 30 lbs, 10 X 40, 8 X 50, 8 X 50)

    Barbell Curls: (10 reps X 65 lbs, 10 X 65, 8 X 65, 8 X 65)
    Superst w/
    Hammer Curls: (10 reps X 25 lbs, 8 X 25, 10 X 20, 8 X 20)


    Tricep Rope Extensions: (20 reps X 30 lbs, 12 X 35, 12 X 35, 12 X 35)
    Superset w/
    Seated Overhead Dumbell Extensions: (12 reps X 65 lbs, 10 X 65, 8 X 65, 8 X 65)


    Skull Crushers: (10 reps X 65 lbs, 10 X 65, 10 X 65, 10 X 65)

    Comments:
    Really good arm workout today. Great Pumps!! I worked out pretty late, so I didn't feel quite as strong, but workout felt very effective.
    •   
       

  3. Days 31 & 32


    Day 31

    REST DAY

    Day 32

    CHEST

    Flat Bench Barbell Press: (12 reps X 135 lbs, 12 X 185, 10 X 205, 1 X 275, 10 X 205, 8 X 205, 8 X 205)

    Incline Bench Barbell Press: (12 reps X 135 lbs, 8 X 185, 6 X 185, 8 X 185, 4 X 205)

    Incline Dumbell Flyes: (12 reps X 40 lbs, 12 X 40, 12 X 40)
    Superset w/
    Pushups: (3 sets until failure: approx 10 reps)


    Comments:
    I was a little weaker on my bench today than I would have liked, but still got a great workout. I didn't eat much food yesterday, so that may have been the cause.

    I have noticed a few more sides. I'm starting to break out slightly on my face, I am a bit more irritable, and I am feeling really down today. Don't know exactly why, maybe its my hormones adjusting to the Restore that I started taking last friday. I'll keep you posted!

  4. Hey Bro!

    Looking good so far! How long are you running the stack?

    Have you noticed any abdominal fat loss?

    Stay safe, brother!

  5. Quote Originally Posted by thewilman View Post
    Hey Bro!

    Looking good so far! How long are you running the stack?

    Have you noticed any abdominal fat loss?

    Stay safe, brother!
    Hey whats up? Don't get too many comments on here so thanks for the support.

    I am running an 8 week cycle. I haven't made any significant gains, just overall hardness and a bit of strength.

    I was noticing abdominal fat loss. I believe it is due to the HIIT training I do every other day, but I haven't done any cardio the past five days and feel I have gained a little back.

    So far this stack is fairly mild for me, but something to keep me motivated in the gym. That's ultimately worth everything to me. I think I would up both the JW and BAM a cap or two/per day if I do this stack again.

    What did you conclude on your EVO Stack?
    •   
       

  6. Day 33


    BACK

    Wide Grip Behind Neck Lat Pulldowns: (12 reps X 140 lbs, 12 X 155, 10 X 155, 8 X 155)
    Superset w/
    Straight Arm Pulldowns: (12 reps X 45 lbs, 12 X 45, 10 X 45, 10 X 45)


    Barbell Rows: (12 reps X 135, 12 X 155, 10 X 155, 10 X 155)

    Wide Reverse Grip Cable Rows: (12 reps X 110 lbs, 12 X 110, 10 X 110, 10 X 110)

    Deadlifts: (12 reps X 135 lbs, 12 X 205, 8 X 225, 8 X 245, 6 X 255)

    Comments:
    I had a really good back workout today. I felt good and strong. My lifts were up 10 lbs on both barbell rows and deadlifts.
  7. Day 34


    SHOULDERS/ABS (CARDIO)

    Cardio: 20 minutes Elliptical (HIIT)

    Decline Sit Ups: 100 reps
    Hanging Leg Raises: 50 reps


    Hammers Strength Shoulder Press: (100 reps X 50 lbs)

    Behind Neck Barbell Presses: (8 reps X 135 lbs, 10 X 115, 8 X 115, 6 X 125)

    Upright Rows: (12 reps X 95 lbs, 10 X 115, 8 X 115, 6 X 115)

    Cable Front Raises: (3 sets: 10 reps X 35 lbs)

    Cable Side Lateral Raises: (3 sets: 10 reps X 35 lbs)

    Cable Rear Delt Extensions (AKA Rotator Cuff Exercise): (3 sets: 10 reps X 25 lbs)

    Comments:
    I felt good going into the workout, but after my 100 rep set of shoulder presses the rest of my workout didn't feel so hot. I wasn't as strong as my last shoulder workout. This could be due to the cardio I did in the morning. It was my first day of cardio in the past 5-6 days. Still felt that I got a fairly effective workout though.

  8. Quote Originally Posted by KraZnut07 View Post
    Hey whats up? Don't get too many comments on here so thanks for the support.

    What did you conclude on your EVO Stack?
    I had the same problem with my log! People got bored after a while!

    I keep taking things in and out of my shopping cart at NutraPlanet

    I had the NHA stack in there, then EVO, now the 1/2 price Hyperdrol (original form)!!! I can't decide bro!

    I just finished 2 bottles of PowerFull. I've been cutting and it really help keep my strength and LBM up.

    Stay safe brother! I'll let you know what I decide!

  9. Just b/c there are no comments doesnt mean there arent ppl following the log. It might be b/c your taking quite a few supps so its hard to tell what is doing what, or what is really making you stronger. You have a pretty badass log though keep it up Ill still be following it, oh and it might be b/c there are so many freaking log's going on right now too!

  10. Quote Originally Posted by PumpYouUp View Post
    Just b/c there are no comments doesnt mean there arent ppl following the log. It might be b/c your taking quite a few supps so its hard to tell what is doing what, or what is really making you stronger. You have a pretty badass log though keep it up Ill still be following it, oh and it might be b/c there are so many freaking log's going on right now too!
    Thanks man, that's true. I dont know how many logs I have read and never made even one post. Thats why I made this forum, to challenge myself. Thanks for the compliment though, hopefully you guys who are following can find this useful. If there's anything you'd like me to add, let me know and I'll do my best.
  11. Day 35


    REST DAY

    Comments:
    I decided to take today off instead of working out my legs. I wanted a full day of rest on a day that I didn't have to work.

    Went to the pool today. Not to be too conceded, but I felt like I was getting a lotta looks from both the girls and the guys. Damn, could be in my head though. All I know is that I got burnt as hell laying out in the sun waiting for some chump to stop talking to this girl so that I could make my move (probably wouldn't have anyways). I'm way to shy around girls. They need to make a supplement that makes you grow some balls!
  12. Day 36


    BIS/TRIS (CARDIO)

    Cardio: 25 minutes Elliptical (HIIT)

    Barbell Curls: (12 reps X 45 lbs, 10 X 65, 10 X 70, 8 X 75, 6 X 75)

    Incline Dumbell Curls: (12 reps X 30 lbs, 10 X 30, 8 X 35, 8 X 35)

    Standing Alternating Dumbell Curls: (6 reps X 25 lbs, 8 X 25, 8 X 25, 8 X 30)
    Superset w/
    Hammer Curls: (8 reps X 15 lbs, 8 X 15, 8 X 15, 10 X 15)


    Tricep Press Downs: (12 reps X 42.5 lbs, 12 X 42.5, 12 X 42.5, 12 X 50)
    Superset w/
    Overhead Dumbell Extensions: (8 reps X 70 lbs, 8 X 70, 8 X 70, 8 X 70)


    Skull Crushers: (4 sets: 10 reps X 75 lbs)
    Superset w/
    Dumbell Kickbacks: (4 sets: 10 reps X 10 lbs)


    Comments:
    I was really tired waking up this morning. I sucked it up during cardio and added an extra 5 minutes to my HIIT. Man, what a difference. I leave the gym soaked in sweat. I see others around me who have been there twice as long with not even half as much sweat.

    My buddy got a box full of junk food today, so all of us have been chomping that stuff down. There goes my cardio for the day, but I was on a sugar high and got a great arm workout. Great solid pumps. I used fairly light weight, but very strick form and flexed my arms throughout the repetitions and got a great burn. I felt very solid.

    So here goes my summary for the week...(keep in mind this last week has been on 3 caps of JW per day, which is one less than the previous weeks)

    WEEK FIVE SUMMARY

    Strength: Once again, my strength has continued to increase. I noticed the strength improvement for both my back and arms; however, my chest and shoulders weren't as strong (could have been bad days).

    Pumps and Vascularity: Pumps have been the same this week, nothing has changed. Feel very solid between sets.

    Size: I still haven't gained anymore weight. I have been eating roughly the same amount of food and watch my carb intake. Gaining weight is not my concern. I am looking for overall body composition. I am sure I could gain more easily if I let my appetite take over.

    Energy: I still feel slugish. I haven't slept as solid this week either. I have always had energy issues though way before taking this stack, but my fatigue seems to have increased.

    Appetite: Hunger is still the same. I am not craving food, but I have no problem eating.

    Libido: Sex drive has dropped down a bit toward the end of the week

    Overall: Considering I have dropped from 4 caps/day of JW to 3 caps/day, I feel no significant decrease in any of the positive effects. My skin is less oily and my libido dropped a bit. Still the same hardness and great pumps! 3 caps seems to be just fine, but it could be that the Restore I added is making up for it. I will give it an 8/10 this week.
  13. Day 37


    LEGS

    Leg Extensions: (4 sets: 12 reps X 50 lbs)

    Smith Machine Squats (Adding 10 lbs for bar): (20 reps X 100 lbs, 20 X 150, 12 X 200, 10 X 220, 10 X 220)

    Leg Presses: (1 set: 100 reps X 90 lbs)

    Lying Leg Curls: (12 reps X 85 lbs, 12 X 100, 12 X 100, 12 X 100)

    Comments:
    I felt great today! I think I needed all the calories I consumed yesterday. I had energy upon waking up, I felt good and strong in the gym, and I had energy for the remainder of the day.

    I had an excellent day for my squats. I usually have discomfort in my kneecaps, but I used very slow, controlled form and I had no problems at all. Also, I make sure my knees do not buckle in when the weight gets heavy. I press more with the blade of my foot which seems to keep emphasis on my quads.

    The 100 rep set was a killer. I like to throw that in every now and again to shock the body. Overall, probably the best leg day I have had in a long time and looking forward to another!
  14. Day 38


    CHEST (CARDIO)

    Cardio: 25 minutes Elliptical (HIIT)

    Flat Bench Barbell Press: (10 reps X 185 lbs, 10 X 205, 10 X 225, 8 X 225, 6 X 235)

    Incline Dumbell Flyes: (4 sets: 12 reps X 35 lbs)
    Superset w/
    Incline Dumbell Presses: (10 reps X 60 lbs, 10 X 60, 19 X 65, 8 X 65)


    Hammer Strength Flat Bench Iso Lateral Press: (1 set: 100 reps X 50 lbs)

    Comments:
    I didn't get to workout until late in the evening, so my strength wasn't at its peak, but I still felt good. I have been eating more calories throughout the day and I have been feeling much fuller and more energetic.

    Cardio was great this morning. 25 minutes of HIIT will leave you covered in sweat! No new effects noticed.

  15. Quote Originally Posted by KraZnut07 View Post
    I had an excellent day for my squats. I usually have discomfort in my kneecaps, but I used very slow, controlled form and I had no problems at all. Also, I make sure my knees do not buckle in when the weight gets heavy. I press more with the blade of my foot which seems to keep emphasis on my quads.

    Hey KraZ,

    The discomfort could be from Smith Machine. If you have access to a squat rack or cage, use that instead and do free weight squats. You also want to push through the heels, not the ball of the foot. If you want to emphaize the quads, use a narrow stance.

    Keep it up!

  16. Quote Originally Posted by thewilman View Post
    Hey KraZ,

    The discomfort could be from Smith Machine. If you have access to a squat rack or cage, use that instead and do free weight squats. You also want to push through the heels, not the ball of the foot. If you want to emphaize the quads, use a narrow stance.

    Keep it up!
    Thanks for the info. I'm glad you said something because I was thinking that the Smith machine could be the cause too. It always hurts my shoulders more when I use it for shoulder press, so it's probably doing the same for my knees. I use it for squats though because I have a long upper body and I tend to lean way too far forward when I do free weight squats. With the Smith, I can step forward and keep my knees behind my toes, or atleast even with, when I squat down.

    I appreciate the advice. I have a power rack pretty much wherever I go. My next leg day I will give it a shot and I will start with really light weight just to get the form down.

    Hey, did you ever decide what stack you were gonna go with next? I was looking and the NHA looked good to me. This EVO is good too if you haven't done it already.

  17. No problem, bro. The Smith has its place, but I would use is as sparingly as possible. Just do exactly what you said, light weight until you get the form down and you will be golden.

    I haven't made any final decisions. I have some left over 1AD and 4AD (pre ban) that I want to use up. I may use the NHA or EVO stack in post cycle therapy.

    I'll be posting it up soon for critique!
  18. Day 39


    REST DAY

    Comments:
    Last night I came down with a cold. I am having some extreme body aches and I have no idea where this came from. I am gonna rest and hope I feel better.

    Speaking of being sick, what are your opinions on being sick and working out? I've always been taught to give your body rest, that working out stresses your body, therefore lowering your immune system even more. Some people say to workout because you can sweat it out of you. What is your guy's take on it?

    Hopefully I'll be back in by tomorrow.
  19. Day 40


    SHOULDERS

    Seated Dumbell Military Press: (15 reps X 40 lbs, 12 X 55, 10 X 65, 8 X 70, 6 X 80)
    Immediately following last set...
    Side lateral Raise: (1 set: Hold for 20 seconds, followed by 10 reps X 10 lbs)


    Seated Dumbell Front Raises: (12 reps X 15 lbs, 10 X 20, 8 X 20, 8 X 20)
    Immediately following last set...
    Standing Dumbell Front Raise: (1 set: Hold for 20 seconds, followed by 10 reps X 10 lbs)


    Seated Bent Over Side Laterals: (12 reps X 15 lbs, 10 X 20, 8 X 20, 6 X 25)
    Immediately following last set...
    Seated Bent Over Side Lateral: (1 set: Hold for 20 seconds, followed by 10 reps X 5 lbs)


    Barbell Military Press: (10 reps X 115 lbs, 8 X 115, 7 X 115)

    Cable Rear Delt Extensions (AKA Rotator Cuff Exercise): (3 sets: 10 reps X 25 lbs)

    Barbell Plate Shrugs: (3 sets: 12 reps X 100 lbs)

    Comments:
    I slept 10 hours last night and still felt like **** this morning. This cold was kicking my ass. I popped some tylenol at work, took a nap, and whalla...I woke up feeling pretty good. I decided to do a light shoulder workout, which ended up being a fairly intense workout. I didn't feel sick or weak at all during my lifts. I actually feel great right now.

    Anyways, nothing new noticeable except for a bit of tiny acne on my arms and my forearms are looking a lot fuller lately. I used to get that fullness in my forearms when I juiced, kinda looks cool to me. That's it. Just glad I feel better. Hopefully I don't regret working out today when I wake up in the morning!

  20. This is "probably" not the correct answer...but IMHO, the WORST day at the gym beats lying in bed! Unless I am just totally exhausted or physically injured, I am hitting the gym!

    Of course, if you have a fever or extreme body aches as you have, by all means give your immune system and CNS a break for a few days. Take some Vitamin C and drink some OJ and get some rest.

  21. Day 41


    BACK

    Wide Grip Pull Ups: (12 reps, 8, 6, 5)
    Superset w/
    Wide Grip Pulldowns: (4 sets: 8-12 reps until failure X 120 lbs)


    Close Grip Pulldowns: (10 reps X 140 lbs, 10 X 150, 8 X 150, 8 X 150)
    Superset w/
    Straight Arm Pulldowns: (4 sets: 10 reps X 45 lbs)


    Barbell Rows: (10 reps X 135 lbs, 8 X 155, 8 X 155, 6 X 165)

    Deadlifts: (10 reps X 135 lbs, 10 X 225, 8 X 245, 5 X 255)

    Comments:
    I woke up and felt pretty good this morning considering. My back workout was pretty good and heavy as well. My strength even seemed to improve on my barbell rows. Overall, good workout today and I feel much better.
  22. Day 42


    BIS/TRIS

    Concentration Curls: (10 reps X 25 lbs, 8 X 35, 8 X 40, 6 X 50)

    Barbell Curls: (12 reps X 65 lbs, 10 X 75, 8 X 85, 6 X 95)
    Superset w/
    Rope Hammer Curls: (4 sets: 10 reps X 32.5 lbs)


    Tricep Rope Extension: (4 sets: 12 reps X 27.5 lbs)
    Superset w/
    Overhead Dumbell Extensions: (4 sets: 8 reps X 65 lbs)


    Skull Crushers: (3 sets: 10 reps X 75 lbs)
    Superset w/
    Dumbell Kickbacks: (3 sets: 10 reps X 15 lbs)


    Comments:
    I skipped out on cardio again this morning because I still feel like I haven't recovered 100% from my cold. I wasn't really in the mood to lift today because of the heat (105 F) and a headache, but when I got started the pumps were great and it was on. I actually did more weight for my biceps than I have done in a long time. However, looking at my forum, my triceps weren't as strong as the workout before. All in all, I am glad that I hit the gym and feel I got a good workout.

    I have noticed this last week I have gained about 2-3 pounds. I weight 204.5 on an empty stomach now. I can say it is not completely lean. My stomach seems flabbier and I see it under my chin in the mirror. Maybe it's in my head. I hate cardio, but man, it is really addicting. You feel like a fatty when you're not doing it like you know you should. But, hey, atleast I didnt lose any weight from being sick.
  23. Day 43


    ABS

    ABS Class: 30 minutes of Abs (variety of exercises)

    Comments:
    I felt like taking a day off to ensure I am fully recovered. I did go to Abs class though. I felt pretty strong in class tonight considering that I haven't worked them like that in a couple weeks.

    Tomorrow will be my last day of BAM, so sorry to see my stack coming to an end!

    WEEK SIX SUMMARY

    Strength: Considering I was sick majority of the week, my strength was never crippled. I still felt stronger on both my Back and Bicep days. I feel part of the strength increase is due to me eating more calories recently.

    Pumps and Vascularity: Pumps were the same as the last couple weeks. Vascularity has been about the same as well, but I lost some cuts in my stomach and face because of the increased calorie consumption and lack of cardio.

    Size: Yes, I did gain some size this week. I weight about 204-5 on an empty stomach now. I measured my bodyfat last night and the device read me at 13.2%, which is up from 12.5% about 2-3 weeks ago.

    Energy: Being that I was sick didn't help too much, but I still felt more energy in the gym than I did about 3-4 weeks ago when I was really watching my carb intake. I believe this stack works best with a high caloric diet. I ate more cals this week and had some pretty solid workouts considering I wasn't 100%.

    Appetite: Hunger is about the same. I can eat pretty much anything that's put in front of me.

    Libido: Sex drive is about the same as last week, which is a decrease from when I was taking 4 a day. But still working good though.

    Overall: I am really starting to notice the strength increase towards the late end of the stack. I feel pretty lean and strong from it and when I increase the cals I can definetly see a difference all around. I will still give it an 8/10

  24. Nice work bro! You can also use the EVO stack over 12 weeks as a cutting cycle, if you are worried about gaining fat as well!

    Looking at your avi, your back looks great, man!

  25. Thanks man. I've been working real hard on my back for about a year now.

    I think the next time I do a non hormonal stack I will do it for 12 weeks like you said. I started noticing the effects more around week four. I think it is a good cutting stack, but my energy was drained when I cut my carbs.
  26. Day 44


    CHEST (CARDIO)

    Cardio: 25 minutes Elliptical (HIIT)

    Flat Bench Barbell Press: (12 reps X 135 lbs, 10 X 205, 1 X 300, 10 X 225, 10 X 225, 6 X 235)

    Incline Bench Barbell Press: (10 reps X 185 lbs, 6 X 205, 6 X 205, 8 X 155)

    Incline Dumbell Flyes: (3 sets: 10 reps X 50 lbs)
    Superset w/
    Pushups: (3 sets until failure: approx 10 reps)


    Comments:
    It felt great to do cardio again this morning. I was hurting from taking the last five days off, but it felt great in the end.

    I felt good during today's workout. I was doing working sets with more weight and reps than usual. My max hasn't increased past the 300 mark, but I'm still okay with that. Workout was short and intense, ready for another one tomorrow! Time to eat some food!!

    P.S. Today is the last day for BAM

    This next week will look like...

    JW (3 caps)
    Restore (3 caps)

  27. Great log KraZ, especially since you give an in depth "impression" with each post.

    Any headaches on JW?

    I've been using a similar "superset everything" routine in my cutting phase for the past 2-3 years with great success. In order to SURVIVE this routine for 3-5 months of cutting, I do 3 weeks of supersets following by 1 week of straight sets. This helps me dodge overtraining symptoms.
    Last edited by celc5; 04-28-2007 at 11:48 AM. Reason: typo

  28. Quote Originally Posted by celc5 View Post
    Great log KraZ, especially since you give an in depth "impression" with each post.

    Any headaches on JW?

    I've been using a similar "superset everything" routine in my cutting phase for the past 2-3 years with great success. In order to SURVIVE this routine for 3-5 months of cutting, I do 3 weeks of supersets following by 1 week of straight sets. This helps me dodge overtraining symptoms.
    Hey thanks a lot. This is my first forum, so I wasn't sure if I was giving you all the information you are looking for. Plus, it's kinda hard to analyze yourself for what is 'out of the norm' and give credit to the supplement. I just try to give an overall conclusion for each day.

    If there's anything additional you think yourself or others would like, please let me know.

    No, I never experienced any headaches on the JW.

    I like your advice on the supersets. I definitely got some of those overtraining symptoms, so I stopped doing so many every workout. I will try what you suggested during my next 'supplement free' cycle.
  29. Day 45


    LEGS/CALVES

    Leg Extensions: (15 reps X 80, 12 X 100, 10 X 115, 10 X 135)

    Squats: (20 reps X 95 lbs, 20 X 135, 10 X 185, 10 X 185)

    Stiff Legged Deadlifts: (3 sets: 12 reps X 115 lbs)

    Lying Leg Curls: (12 reps X 100 lbs, 10 X 100, 8 X 100, 8 X 100)

    Seated Calf Raises: (Straight, Inward, Outward: 1 set each position/ 10-15-25-15-10 reps / 30 lbs)

    Comments:
    Well, I didnít plan on doing regular squats today, but I ended up in the middle of the squat rack practicing my movement. By the time I was done, all the smith machines were taken, so I figured Iíd follow through with doing regular squats. Wow, I always knew Smith Machine squats were easier, but boy what a difference. I have an all new respect for those who do squats. Balancing the weight on my shoulders, keeping strict form, and using more of my lower back, all made me use stabilizer muscles I wasnít used to using. One problem I noticed when I was getting fatigued is that I would lean forward when I was trying to press the weight up from the squat position, kinda like a lineman hitting a tackling sled. I'm not sure if that's common, but I think it is because my long upper body leaning too far forward. Any suggestions?

    I didnít get a crazy pump in my quads and ass like I was used to with the Smith, but thatís because the rest of my body has to catch up to the strength of them. Also, I am new to Stiff Legged Deadlifts and those fried my forearms and lower back. I thought I would be strong because of all the regular deadlifts I do, but it hit me totally different. I felt a good stretch in my hams when I bent over, but I felt more of a pump in my lower back at the end of the movement, probably because it is weaker than my hams.

    I could have killed my legs by blasting them on the leg press, but I wanted to look forward to my next leg workout instead of dreading it. Maybe thatís the wrong idea, but Iím trying to stay consistent instead of burning myself out. I felt this workout was good at targeting all those stabilizer muscles that arenít used being worked. I plan on keeping this as my main leg workout to get my entire lower body evened out in strength.

    Incase my calf workout is hard to understand, this is what I do: I get a fairly light weight. I start off doing 10 reps, wait about 5 seconds, then do 15 reps, wait 5 seconds, then do 25 reps, and I repeat the same on the way back down. It is a total of 75 reps and it burns really good. I do this once for all three positions. Give it a shot, you wonít be disappointed!
  30. Day 46


    SHOULDERS (CARDIO)

    Cardio: 25 minutes Elliptical (HIIT)

    Behind Neck Military Press: (12 reps X 115 lbs, 10 X 125, 8 X 135, 6 X 145)

    Arnold Press: (10 reps X 45 lbs, 10 X 50, 8 X 55, 8 X 55)

    Upright Rows: (10 reps X 105 lbs, 10 X 115, 8 X 115, 8 X 115)

    Dumbell Upright Rows: (10 reps X 20 lbs, 10 reps X 15 lbs)
    Superset w/
    Dumbell Front Raises: (10 reps X 20 lbs, 10 reps X 15 lbs)
    Superset w/
    Dumbell Side Laterals: (10 reps X 20 lbs, 10 reps X 15 lbs)


    Barbell Plate Shrugs: (3 sets: 12 reps X 100 lbs)

    Comments:
    First off, my legs are pretty sore from yesterdays leg workout. My quads are sore and it feels like a deeper soreness than I'm used to. My hams are feeling a bit tight too, so my workout was a little better than I thought.

    Today's workout was pretty good. I have had more intense ones with a better burn, but today was alright. The last superset was something new my buddy wanted to try and it felt pretty good. Nothing special about today.

    I haven't noticed any changes from not taking BAM the last couple days. Still feel the same. This mornings cardio was a killer as well.
  •   

      
     

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