KraZnuts ALRI EVO Stack
- 04-30-2007, 12:35 PM
I'm glad that you got a chance to do some free weight squats! You can really feel them the next day...but the 2nd day after...will be worse!!! I feel it a lot in my "teardrop" - vastus medialis.
If the weight is too heavy and I'm already fatigued, I tend to lean forward too. Imagine yourself sitting down as you are squatting, that may help you stay more straight up. Also look straight ahead or up slightly.
Squats hit a lot more than your quads - hammies, spinal erectors, glutes, etc. so you may not get a huge quad pump. To emphasize the quads, drop the weight and do narrow stance with the bar fairly high on your traps.
Keep the "real" squats in your routine, just don't try more weight than your ready to handle. :squat:
- 05-02-2007, 05:51 AM
Wide Grip Pull Ups: (8 reps, 6,6,5)
Wide Grip Pulldowns: (8 reps X 115, 8 X 115, 6 X 115, 6 X 115)
Hammer Strength High Iso Pulldowns: (10 reps X 230 lbs, 10 X 230, 10 X 250, 10 X 250)
Barbell Rows: (10 reps X 135 lbs, 10 X 155, 8 X 165, 8 X 165)
Back Extensions: (1 set: 30 reps X 10 lbs)
Close Grip Pulldowns: (15 reps X 100 lbs, 12 X 135, 6 X 155)
Today I wasn't feeling my back workout at all. I could tell right off the bat when I could only start off with eight pull ups. My workout partner was feeling the exact same way, so it must have been from our shoulder workout the day before. Could be the heat out here in the desert too. Anyways, we finished off our workout and I left with a pretty good pump. Although I wasn't too strong, I still felt my workout was effective. I will be taking tomorrow off to fully recover.
P.S. Maybe the fact that I am weaker is contributed to me not being on BAM. I noticed I do not feel quite as full and I lost about 2 lbs on the scale. My pumps are still good as ever.
Days 48 & 49
Cardio: 25 minutes Elliptical (HIIT)
Flat Bench Barbell Press: (12 reps X 135 lbs, 10 X 185, 10 X 225, 2 X 275, 1 X 300, 10 X 225)
Incline Barbell Press: (15 reps X 135 lbs, 8 X 205, 8 X 185, 8 X 155)
Decline Dumbell Press: (4 sets: 10 reps X 60 lbs)
Flat Bench Dumbell Flyes: (3 sets: 10 reps X 40 lbs)
Pushups: (3 sets: 8-10 until failure)
Tricep Cable Pressdowns: (24 reps X 40 lbs, 12 X 50, 10 X 60, 10 X 60)
Tricep Reverse Grip Cable Pressdowns: (10 reps X 40 lbs, 10 X 50, 10 X 50, 10 X 45)
Overhead Rope Extensions: (3 sets: 12 reps X 45 lbs)
Close Grip Pushups: (2 sets: until failure)
Today's workout felt good. It was nice to workout indoors in the air conditioning rather than in the hot shade at the fire station. I felt really strong during my bench today. People say decline bench doesn't do much, but I could really feel a difference doing decline with dumbells. I rarely do decline movements, but I am going to include them from now on. Also, my triceps were fried today using all cable exercises. It was a nice change up from free weights.
I have lost a few pounds since I got off BAM. I weight about 201 right now. I am still equally as strong. I feel like I look harder right now. I like the look and don't mind the weight loss and loss of fullness.
Cardio: 25 minutes Elliptical (HIIT)
Seated Alternating Dumbell Curls: (12 reps X 25 lbs, 10 X 35, 6 X 45, 6 X 45, 8 X 25)
Preacher Curls: (4 sets: 10 reps X 65 lbs)
Incline Dumbell Curls: (4 sets: 10 reps X 30 lbs)
Hammer Curls: (4 sets: 10 reps X 20 lbs)
Did a quick bicep workout today. I didn't wanna do too much more, once again it's too hot to be working out outside. I also wanna save some energy for leg day tomorrow. It's around 110 F here now and our weight room is in the stalls which is not air conditioned, so thats what I mean when I say it's too hot.
Still, I got a good pump during todays workout. Looking forward to tomorrows. Also, chest and tris are really feeling good from yesterdays workout.
Damn...seven weeks came fast. Here's my summary!
WEEK SEVEN SUMMARY
Strength: Strength has not decreased, but it hasn't increased either. Not a big deal to me. I am glad to be where I am at now.
Pumps and Vascularity: Pumps are the same and I feel more vascular. I was feeling kinda flabby when I cam off of BAM. I have lost a few pounds and now I feel harder and leaner. I actually prefer the way I feel and look right now.
Size: Opposed to last week, I actually lost weight this week. I feel like maybe it was water weight I was retaining, not quite sure but I feel better and feel I look better.
Energy: I felt pretty good this week. Probably better than I have for a while now that I think of it.
Appetite: Hunger is still pretty much the same as the weeks before.
Libido: Sex drive hasn't changed much either. It may have increased a bit.
Overall: I have been pretty happy this week. I feel better and lighter. I dont like the big bulkey look. I like more of a muscular yet lean look. I feel I looked more like that this week. I have kept all my strength that I can recall. I still give it an 8/10.
One more week and I will give my Final Conclusion!
Leg Extensions: (4 sets: 12 reps X 90 lbs)
Squats: (20 reps X 135 lbs, 12 X 185, 10 X 205, 11 X 205)
Stiff Legged Deadlifts: (12 reps X 115 lbs, 10 X 135, 8 X 155, 8 X 155)
Lying Leg Curls: (3 triple drop sets: 10 reps X 85 lbs, 10 X 55 lbs, 10 X 30 lbs)
Calf Raises w Leg Press: (2 sets: rep range 10, 15, 25, 15, 10 X 45 lbs)
Today was a good leg day. Squats were a lot easier to perform today than they were last week. I felt a lot stronger this week as well and was able to move up 20 lbs. I was able to go heavier on stiff legged deadlifts and my legs felt pretty fried by the end of the workout.
Good workout day. Also, little to no pressure on my knees like I was experiencing before from the Smith Machine.
I will post pics as soon as I can. I may post them a week early because I have access to internet here and might not when I get home from deployment.
Day 52 & 53
REST (Had to watch Del La Hoya and Mayweather Fight!)
Wide Grip Pullups: (12 reps w/bodyweight, 6 X 10 lbs, 5 X 10, 4 X 10, 6 w/bodyweight)
Close Grip Pulldowns: (12 reps X 170 lbs, 10 X 170, 8 X 185, 8 X 185)
Straight Arm Pulldowns: (12 reps X 45 lbs, 12 X 60, 10 X 60, 10 X 60)
Barbell Rows: (12 reps X 155 lbs, 10 X 175, 8 X 185, 8 X 185)
Seated Close Grip Cable Rows: (3 sets: 10 reps X 150 lbs)
Back Extensions (Good Mornings): (3 sets: 10 reps X 20 lbs)
I have to start off saying that my last leg workout blasted by hamstrings. I haven't been that stiff in a while.
Also, yesterday was my last day taking JW. I now take 3 caps of Restore per day.
Today's back workout was pretty good. I am still not as strong as I have been doing pullups, but I went ahead and tried to add some weight to increase my resistance and hopefully start seeing some gains again. I am, however, getting stronger and stronger doing barbell rows. I added about 20 lbs today and still felt fine. I am still getting good full pumps as well.
One side effect noticed since I have been off of BAM is that I have been sleeping much better.
Wilman, thanks for the support, I will be heading home in about a week. I cant wait to be in my own place with my own toilet, shower, kitchen, bed, car, women and clothes. Man, so many little things that you dont know you have till its gone!
Smith Machine Military Press (Adding 10 lbs for bar): (100 reps X 60 lbs)
Seated Barbell Press: (12 reps X 145 lbs, 8 X 155, 6 X 155)
Dumbell Side Lateral Raises: (3 sets: 12 reps X 20 lbs)
Arnold Presses: (12 reps X 45 lbs, 10 X 45, 10 X 45)
Dumbell Front Raises: (12 reps X 15 lbs, 10 X 20, 12 X 15)
Upright Rows: (3 sets: 12 reps X 95 lbs)
I have been sleeping really well lately and I couldn't get myself outta bed to do cardio, but ohwell. It was hard getting going for my shoulder workout as well so I decided to do a 100 rep set to snap me into it. Once I got my blood flowing, I got a really good workout. I actually haven't been pumped like this since the first week on JW. I was really pumped and it felt good. My strength was pretty much normal, but a good solid workout today.
I have been noticing that I look leaner and I sleep much better now that I am coming to an end on this stack. So far I am prety happy using Restore as a standalone.
Great log! You were one of the people that inspired me to do my own evolution log.
Just a few questions (you might want to answer them later after you finish the whole cycle):
Why did you start with 4 caps JW instead of the recommended 3? What made you drop down to 3? Do you think the extra cap made a a difference while you were taking 4? Do you think the extra week on just 3 caps made a difference?
What would you do differently, in terms of choosing your supplement protocol, if you ran ALRI again?
How the heck did you get the idea to "warm-up" with 100 rep sets? Get me away from those!!!
Last edited by celc5; 05-08-2007 at 02:16 PM. Reason: reread log; edited questions
nice log big guy!! Post pics when you get a chance- Very detailed log I like!! I've started JW and will add BAM in 3 days. I'm using it as the second half to my NHA stack. I did the first 4 weeks with Activate and RR. I'm also thinking of pulsing MTST.
Decline Barbell Press: (12 reps X 135 lbs, 10 X 185, 8 X 205, 6 X 205, 4 X 225)
Flat Bench Dumbell Flyes: (3 sets: 10 reps X 45 lbs)
Flat Bench Dumbell Presses: (3 sets: 8 reps X 65 lbs)
Incline Barbell Press: (3 sets: 10-12 reps X 135 lbs)
Well today's chest workout was short but pretty intense. I didn't list it, but I started with flat bench to see what I can max on and get a T-Shirt. I had people watching me and my adrenaline was really kicking because I get nervous around a crowd. I hit 300, which was my goal, but very easy. I probably could have got it atleast twice, but once was all I needed for the shirt. So I was pretty happy with that.
The rest of my workout went great. I had some really hard pumps once again today. Isolating my pecs with the flyes first, then supersetting with more of a compound like dumbell presses really hits you hard, I suggest trying it as something new.
Libido is not very high. I havent done cardio in about a week and my stomach seems to be geting back to where it was. Makes me so mad how fast I'm getting my stomach back. Also, I feel like I'm coming down with another cold. I dont know if your immune system suffers when you come off of a stack like this, but I rarely get sick. Could be that we have a new rotation of people coming in from other parts of the world.
I'll probably take tomorrow off. I have a trip to Spain in a week and I can't afford being sick.
Day 56 & Pictures
Well I'm taking today off because I am fighting the onset of a cold right now. I cannot afford to be getting sick, I have vacation in 7 days.
I am bored at work, so I posted the before and after pictures I promised you all.
Let me explain them...
I have four different poses. Three pics for each pose, each pic is a different time frame. I tried to use the same place and position for each shot. I loaded them accidentlly in reverse order. So it goes from After to Before instead of Before to After.
The first of the three is back when I first got to this deployment (Mid-January)
The second is a few days before I started the Evo Stack (Beg-March) I was supplement free until March 16th.
The third is about the 6th to 7th week on the EVO Stack (late-April)
Overall the pics cover about a 3 -3 1/2 month time frame
You will see my pictures in my picture gallery. Just click on my Avatar and you will see my photo gallery under my profile.
I have hideous legs, so I was never into taking photos of them. I have been seeing progress in them, so I will probably post pics of them at a later time.
If I get the chance I will shoot some pics at the very end of this week and add them as well.
So, there you go!
detailed log nice! reps to you.
For the price it seems the EVO stack might not be quite that worth it.....I just started mine this week with JW.
what branch are you in?
1) I started with 4 caps instead of 3 because my cycle was shortened do the the fact that it took me 4 weeks to receive my supplements. I wanted to finish the stack before I left my deployment, so I upped the dosage to get rid of it quicker.
2) I finally got my departure date and realized I had a little more time than planned. With 4 caps/day my JW would end one day after I ended BAM and I didn't wanna crash that hard. I decided to drop to 3 caps/day so that I would be on JW about a week after my last day on BAM. Also, I figured 7 days longer on JW would be more beneficial because it is a fairly mild supplement.
3) Yes, I believe the extra week made a difference. I believe the JW kept me lean and hard the week after I discontinued BAM. The only thing I noticed different with 4 were the sides: Libido was higher, I was moodier, and skin was oilier.
4) If I was to do my supplement protocol differently I think I would use JW for 8-10 weeks. I didnt notice the results until late in the cycle (weeks 3-4). I would either use BAM at 3 or 4 caps per day or not at all. I really don't believe BAM did much for me, if so, I couldn't tell much of a difference.
5) Haha... I used to workout with a buddy who was pretty hardcore years ago. He was the one who introduced me to the 100 rep set. I like them to warm up sometimes because I use a fairly light weight, it gets my blood flowing, and my muscles pumped. There's no better way to start a workout!
6) Attached are the two EVO Stacks I made. The 'original' is when I planned on using 4 caps of JW per day. The 'modified' is when I changed it to 3. Hope it is easy to read and understand, I had to transfer them from an excel spreadsheet.
If you are used to stuff pretty strong or are looking for significant changes, then this may not be for you. But, if you are looking for something to break that plateau you're on or looking for a slight edge with nothing to worry about when you come off (post cycle therapy), then this is worth a try.
I know for me there's nothing worse than being on cycle, enjoying the way you look and feel, and not knowing how much you will maintain when you come off.
Good luck with your JW, I hope my log helps you a bit.
Air Force Fire Fighter!
Enjoy your vacation in Spain!
From your pics, I noticed some very good improvement in your shoulders and definite fat loss and increased definition in your chest and abs.
Good log...good progress! Reps to you :bb2:
EDIT: You must spread some Reputation around before giving it to KraZnut07 again. Oh well
I tried taking 1 cap of MTST and I got a little anxiety- I take meds for it.......Probably won't be messing with it anymore just the JW/BAM. My first half of my stack which was the NHA was pretty freakin good. I just started reading about this and decided to make this my second half. Since I began I'm up 6 lbs and have maintained my BF. Later bro
Tricep Rope Extensions: (12 reps X 40 lbs, 12 X 50, 10 X 60, 12 X 40)
Overhead Rope Extensions: (12 reps X 45 lbs, 10 X 55, 8 X 60, 8 X 60)
Tricep Cable Pressdowns: (12 reps X 40 lbs, 12 X 50, 10 X 60, 10 X 60)
Tricep Reverse Grip Cable Pressdowns: (10 reps X 40 lbs, 10 X 50, 10 X 50, 10 X 45)
Skull Crushers: (4 sets: 10 reps X 65 lbs)
Preacher Curls: (12 reps X 65 lbs, 10 X 65, 8 X 65, 8 X 65)
Incline Dumbell Curls: (3 sets: 10 reps X 45 lbs)
Reverse EZ Bar Curls: (3 sets: 12 reps X 45 lbs)
Situps: (1 set: 100 reps)
Today's workout was pretty good. Before I hit the weights I went to the scale. I lost another 2 lbs. I now weight 200 lbs like I did when I started the stack. Also, my bodyfat is 13.4%, the same as when I started. I don't know if the device I use is accurate at determining bodyfat, but I think it would measure it the same everytime, which should indicate whether or not I am losing or gaining (if that made any sense?).
Besides that, my workout went great. Once again, using the cable machine for my triceps really made them burn and work in ways I'm not used to. My bicep workout was great as well. I was curling more weight than I ever have for the incline dumbell curls and my arms were full and pumped when I left the gym.
So besides the numbers, I am pretty happy with today's workout.
Tomorrow will be my final day on Restore and I will post my final Conclusion!
Day 58 & Final Conclusion
Too much to do at work today. Didn't get the chance to workout.
Today is the last day of Restore, which means the last day of my Evolution Stack.
WEEK EIGHT SUMMARY
Strength: Just as last week, my strength hasn't increased or decreased. I have been able to maintain my strength pretty easy
Pumps and Vascularity: I was geting some really nice solid pumps this last week. Some of the best pumps I have experienced since the beginning of this stack.
Size: I haven't been doing any cardio this last week and a half, so it is my fault that I feel flabby. My midsection doesn't feel as firm as it was. I felt I gained weight, but the scale says otherwise. I lost 2 more pounds, but no biggy.
Energy: I have been feeling fine with energy, much like my old self. I think taking all those supps really wore me down. I feel fine now.
Appetite: Hunger still hasn't changed much, I can still eat whatever. I love to munch!
Libido: Sex drive is pretty low. I don't mind. It'll probably keep me outta trouble in Spain!
As you all have read, I have used both anabolic and designer steroids, along with prohormones, so it is not fair for me to rate this product in comparison to them. First off I will tell you all the pros and cons I have experienced from the Evo Stack...
Slight Increase in Size
Slight Body Composition Change
Slight Increase in Aggression
I definetly think the pros out weight the cons and that this stack is worth a try. I think if you need a slight edge to break through a plateau or are trying to maintain mass on a cutting cycle that you will like this stack. I think that somebody willing to eat as many calories as possible and not worry too much about gaining bodyfat would get the most out of this stack. From my personal experience, if you are looking for significant, easy, and fast results, then I would not recommend this for you! However, if you are looking for any of the three reasons I mentioned above, I strongly feel that this stack is worth a shot, especially if you are trying to stay as healthy and natural as possible.
My Results vs. My Expectations (based off of research and multiple user logs) I rate this Stack an 8/10.
I am ending this stack with the same weight and bodyfat %, but I feel that this product helped me improve my overall body composition. I am happy that I tried this stack!
If there are any last questions you all would like me to answer, then I'd be glad to answer them.
Thanks for all your suggestions, comments, and support!
I'm coming Home!!
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