KraZnuts ALRI EVO Stack

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  1. 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.

  2. 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.
    •   
       

  3. 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

  4. 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!

  5. 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.
    •   
       

  6. 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)

  7. 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

  8. 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.
  9. 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!
  10. 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.

  11. 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:
  12. Day 47


    BACK

    Wide Grip Pull Ups: (8 reps, 6,6,5)
    Superset w/
    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)

    Comments:
    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.
  13. Days 48 & 49


    Day 48

    REST (CARDIO)

    Cardio: 25 minutes Elliptical (HIIT)

    Day 49

    CHEST/TRIS

    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)
    Superset w/
    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)

    Comments:
    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.
  14. Day 50


    BIS (CARDIO)

    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)

    Comments:
    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!

  15. Sweet keep it up and throw some after cycle pics if ya can bro!!
  16. Day 51


    LEGS/CALVES

    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)

    Comments:
    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.

  17. Quote Originally Posted by KraZnut07 View Post
    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.
    1. Great news about your knees, the free weight squats are MUCH better for overall development and for your knees. :squat:

    2. Going home? Great news KraZ! Thank you for your service!
  18. Day 52 & 53


    Day 52

    REST (Had to watch Del La Hoya and Mayweather Fight!)

    Day 53

    BACK

    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)
    Superset w/
    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)

    Comments:
    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!

  19. Quote Originally Posted by KraZnut07 View Post
    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!
    Hey, it's the least I can do! Freedom is NEVER free and thanks to guys like you, we have all that you mentioned above and so much more! I wish you the best and hope you keep posting after you are back Stateside!
  20. Day 54


    SHOULDERS

    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)
    Superset w/
    Dumbell Side Lateral Raises: (3 sets: 12 reps X 20 lbs)


    Arnold Presses: (12 reps X 45 lbs, 10 X 45, 10 X 45)
    Superset w/
    Dumbell Front Raises: (12 reps X 15 lbs, 10 X 20, 12 X 15)


    Upright Rows: (3 sets: 12 reps X 95 lbs)

    Comments:
    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.

  21. 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 01:16 PM. Reason: reread log; edited questions

  22. 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.
  23. Day 55


    CHEST

    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)
    Superset w/
    Flat Bench Dumbell Presses: (3 sets: 8 reps X 65 lbs)


    Incline Barbell Press: (3 sets: 10-12 reps X 135 lbs)

    Comments:
    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.
  24. Day 56 & Pictures


    REST DAY

    Comments:
    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!

  25. 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?
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