ALRI Evolution: Gettin' Leaner, Not weaker

[celc5]

Day 13

Wednesday, May 9, 2007

Workout

30 minutes of core. Skipped the cardio after a killer day at work.

Diet

Olive Garden put a red flag on my diet for the first time since starting the stack. I don't feel super guilty though because I ordered from the low fat choices... AND JW was just screaming for more carbs. It's gotta be SIMPLE to bulk with this stuff.

Supplements

JW: Maybe a small pump? Everything is very subtle with JW just as KraZ said in the above post.

GABA: I realized last night that I have a bit of paranoia every time I take my GABA. But, I fall asleep so quickly that I forget to mention it in my log the next day. I've been dreaming a lot and most dreams are very vivid, violent, and intense. It's definately from the GABA because I NEVER dream without taking night time supps.

Cissus: Inconsistant results. After I whined like a baby yesterday about how bad my shoulder hurt, I felt as if I could have done a solid heavy shoulder workout today.

Music

Listened to David DeAngelo while doing abs today. My undergrad had a psych emphasis so his stuff really intrigues me.

[celc5]

Day 14

Thursday, May 10, 2007

Took the day off to get my shoulder and elbow worked on by a massage therapist. Frictional massage felt good on my rotator cuff and triceps tendon. Unfortunately, I don't think it solved any of my problems.

Jungle Warfare 14 Day Review

Compared to other supplements at 14 days in:

Pumps: I have mild pumps and vascularity so far from JW. Pumps/vascularity are waaaay better with NO2 at even a few days in. JW pumps are better than bulk A-AKG. I know most of you don't have much faith in NO2 but it delivers for me every time. It's definately my favorite supplement.

Hardness: Mild increased muscle hardness with JW. 14 days in with trib I was much harder head to toe.

Recomp: Much better leaning effect with e-form and lipo 6 (oops, I'll have to add that one to my supp history)

Strength: I have not had the opportunity to fairly measure progress in the gym because the P/RR/S routine is new to me. The tempo changes are an eye opener for me and may have been a missing component to my workout routine over the past few years. I'm humbled to continue learning with this routine to say the least.

Sexual: Over the past week, I have hooked up twice. With JW, I have noticed mild increased hardness and mild increased size. I have not noticed increased desire/libido, no increased sensitivity, and no increase in load size. E-form and vitrix rocked my socks off in this department

JW Cons: Overall, very very little cons. The only glaring problem is having a full bladder in the middle of the night which interupts sleep. Very mild problems that faded quickly after I adjusted were ravenous hunger and headaches.

So far, in terms of gains... I rate JW 2/5. In terms of sides, I rate it 5/5. I will review JW again at the end of the month as objectively as possible.

So far I rate P/RR/S 5/5 because it is exciting and motivating to have variety. It alters my typical number of sets, tempo, rest periods, and superset strategies. I'm typically a volume lifter with all supersets/drop sets OR all power lifting. The weekly changes are fun as he11!

[celc5]

Day 15

Friday, May 11, 2007

Workout

He11 ya!!! Had to tear the weights away from me today! He11 ya!!!

Back and Bis Rep Range
Neutral Grip Pullups 9, 8, 8, 7
Underhand BB Rows 125 x 12
BO Reverse Flies 30 x 13
DB Hammer Curls 30 x 12, 40 x 6 (wish I had 35's for this one)
Rev Grip BB Curls 45 x 13

The pause at the top of the pullups is delicously painful at the end of the set! Gonna be sore for sure. PRRS is great!

Diet

40/40/20 today. 2 scoops protein instead of 1 in each shake. Cut out lunch starch and added veggies.

Supplements

JW: I'm just gonna chill with the comments on JW for a while to give it a chance to kick in.

GABA: I give GABA a "borderline 11 out of 10" for it's 2 week rating. Low dose and it still works.

Cissus: My shoulder will put it to the test tomorrow with chest.

TRAC: I cut grass for 2 hours before working out so I needed a quick boost. Kicked in immediately and lasted the whole workout. I almost felt like I could head butt the cement wall during my workout! I would use TRAC every day if it didn't have the mono in it. I'm staying away from that right now as I'm trying to get lean for summer. It's for emergencies only throughout this stack.

Music

Rush: Snakes and Arrows
I'm a die-hard Rush fan and have to say this new album is definately in their top 3. Highly recommended!

[thebigt]

great log. first time i heard live version of working man off all the worlds a stage, i became a fan.

[celc5]

Day 16

Saturday, May 12, 2007

Workout

Chest Rep Range
Decline BB Bench 175 x 7
Incline Cybex Press 70/side x 10
Low CCO 20 x 15
Straight Bar Pushdowns 80 x 10
1 Arm DB Overhead 17 x 14

I typically have a lot less shoulder pain with decline presses simply because of the mechanics of the movement are less stressful to the shoulder joint. I had discomfort but none more than usual on that movement. On the flip side, I have ZERO pain with the light crossovers and got a spectacular pump with that one! Another great workout from the PRRS tempo once again. Pausing at the top of compound movements is just sick!

Diet
Slightly under so far with cals but that's because we have a family picnic later this afternoon. I'm sure that will more than make up for it.

Supplements

JW: nothing of note

GABA/melatonin: I tried out the melatonin last night at 3mg. It did help me fall asleep quicly but it's not a natural feeling at all- almost out of body feeling or hallucinogenic. I woke up groggy and couldn't sleep in. GABA blows it out of the water, in my limited experience.

Cissus: I got frustrated with the shoulder pain so I upped my dosage. I'm now taking about 3.5 grams of bulk cissus 2 times per day. The cissus plus the massage is surprisingly helping my triceps pain over the past 2-3 days. Not much improvement with the shoulder noted.

Music
The X is playing some tracks off of the new Linkin Park Album. I give it mixed reviews and seem to tolerate the new stuff better than some of my friends who are die-hard fans.

[thebigt]

you got a great log going. i like the idea of adding music, i dont think i could do cardio w/o. btw im like your friends, i love aerosmith's old stuff-get your wings-tollerate the new. good luck.

[celc5]

Day 17

Sunday, May 13, 2007

Supplements

This is the first time that I've ever made a change in plans of supplementation. Quite frankly, I couldn't see being 16 days into taking a supplement and not noticing much at all.

I'm the guy that takes 5 grams of mono or arginine and all my lifts go up 5 or 10% in 7-10 days. Maybe I'm spoiled because of typically being a "responder." Maybe the chosen PRRS routine doesn't lend itself well to seeing results with running JW solo. This is just my exerience, others have had great success with JW.

So I decided to switch to the Advanced Evolution Protocol. I started BAM yesterday so I was technically just 1 day behind the suggested day 15 start to BAM. I will continue to run JW as recommended by the Advanced Evolution protocol.

So my revised protocol will be:

JW Day 1-30
BAM Day 17-47
Resore Day 31-60

Today was an off day from the gym.

[celc5]

Day 18

Monday, May 14, 2007

Workout

20 min cardio pre-workout

Legs and Bis Shock
Leg Extension 140 x 10
... SS Narrow Stance Leg Press
Leg Curl 70 x 10
... SS Wide Stance Leg Press

Reverse Cable Curl 40 x 10
... SS Cable Curl
High Cable Curls 15 x 15

I frequently do a lot of volume/superset workouts so I doubt that I'll be overly "shocked" this week. The leg extensions will creep up to around 200 next time, I was getting used to a new machine today.

I added Bis to legs today because, well... cah-mon!!! Who doesn't want bigger biceps!?!? (there needs to be a meat-head smiley for comments like that).

Side note: I NEVER do cardio, even during a cut because of my typical volume training. This is a first for me to do cardio 2-3 times per week. I hate it.

Diet

I'm hitting my stride. Weighed in at 199 so that's 2 pounds lost in about 10 days. I'm confident that I'm not losing muscle like I usually do during a cut. The skinfold will reveal the truth soon.

Supplements

JW: no comment

BAM: day 3 of BAM and I feel it. The test boost hits you about 10-15 minutes after taking it. And, I've never tried a test booster before that actually ENHANCES mood. I feel confident, but still calm and controlled. Energy levels are steady throughout the day, rather than the ups and downs of week 1 and 2.

GABA: No offense to my buddy GABA, but I haven't needed it the past few days. It rocks but I'm sleeping just fine without it.

Cissus: same comment as previous workout

Music

Nothing really stood out to me today. I was moving so fast between sets for shock day that I'm not even sure what was on the radio.

[thebigt]

i just ordered mfx, been on jw for 17 days. glad you got such a boost out of bam. hope i get same effect from mfx. btw read your review of 6oxo,very good. dont give up on the jw most logs say 3rd week is when it starts to kick in.

[celc5]

i just ordered mfx, been on jw for 17 days. glad you got such a boost out of bam. hope i get same effect from mfx. btw read your review of 6oxo,very good. dont give up on the jw most logs say 3rd week is when it starts to kick in.

I didn't expect too many people from this board to venture over to BN. Pleasant surprise seeing you over there. Good luck with the Mfx. Everyone just raves over it!

I did that 6-oxo log cause I just couldn't resist it from all the hype. I would have given it a 4/5 if it didn't have so many sides. I've been wondering if 6-oxo is what escalated this whole shoulder pain issue as well.

So far the first few days of BAM lead me to believe that it will be slightly milder than the 6-oxo. On that note, 6-oxo just kicks you in the balls and wreaks havoc . BAM feels more subtle, natural, and humbly does its job. I'm psyched to see how the next 3 weeks go with this killer (so far) supplement!

[thebigt]

man you give great reviews. cant wait to see what next few weeks will bring. btw allman bros. rock-one way out and whipping post are great for cardio.

[celc5]

Day 19

Off

FYI, don't waste your money on the new Linkin Park album. It totally blows goats!

Day 20

Wednesday May 16, 2007

Workout

20 minutes moderate cardio

Shoulders and Tris Shock

Rotator Cuff Routine

Cable Shrugs: Up to the rack to 155x20, down the rack
Cable Straight Bar Front Raises 22.5 x 10
... SS Machine Neutral Grip Shoulder Press 70 x 10
Cable Upright Row 40 x 10
... SS Machine Wide Grip Shoulder Press 70 x 10

Reverse Grip Straight Bar Pushdowns 35 x 10
... SS Pushdows 35 x 10
1 Arm Overhead Tricep Extensions 15 x 10

For shock week, I take 3 deep breathes and move on to my next set. It's fun to move fast and I hate standing around. Since I'm pretty familiar with the volume training, I usually do about 3-4 working sets for each movement rather than the recommended 2 in the PRRS article.

I have a feeling the next push/pull days will rock though. Shoulder hurt today and keeps the weights puny... next topic

Diet

About $75/ week is going toward groceries and it's showing. I look and feel lean. I will hopefully get my skinfolds this weekend.

Supplements

Jungle Warfare: no comment

BAM: Mild increase in libido. Noticable increase in hardness during sex. Improved ability to hold off on cumming for longer than usual when sex gets rough. Slightly smaller load size Weird, right? Slightly improved overall mood all day long.

Cissus: I've noticed that my shoulder doesn't hurt during the day. It's still a major problem during workouts. Um, do I notice a slight pump from this stuff.. Thought my dosage was too low, but maybe it's enough.

GABA: no sleep aides needed.

Music

Some old fart mentioned the Allman Brothers. So I had no choice but to dig out Live At the Fillmore East. I love playing my guitar along with the One Way Out solo!

[thebigt]

you dont get to be an old fart without learning a thing or two, sonny.lol. cissus doses vary a lot from person to person, got to find your sweet spot. just found an alternative to reg spaghetti. spelt, its a complex carbo and tastes great. might have to go to health store to find it. glad to hear your getting good results.

[celc5]

Day 21

May 18, 2007

Workout

Back and Bis Shock

DB Rows (10 sets of 10 per side) x 45 pounds
Bodyweight Rows (hanging from a power rack) 18, 15, 15
Underhand Pull Ups (Rest Pause) 2+2+2+0... or something like that for 3 sets

DB Hammers (up the rack x 10, down the rack to failuare each set) peaked at 40's
Seated DB Supinating Curl 30x10
... SS Narrow Grip BB Curl (elbows in front of body) 55x10
Concentration Curl (Drop Set) 30 x 9

How about if EVERY DAY is back and bis? Everyone agree? I think I should do the rest pause for the pull ups first next time so I can get more reps. And, the 10 sets of 10 should be last because 45 was too light (I don't have any DB's that go higher than 45).

Diet

I have stayed on track but I look a little soft today... sort of like a creatine bloat.

Supplements

JW: ???

BAM: the effects in the gym aren't as noticable as the first few days, but they are still there. I feel very "balanced" and "aware" on BAM. For example, I feel cocky but in a funny and entertaining way. I haven't been over the top at all like on some other test boosters. Also, I notice an improved mind muscle connection today. I actually got my interscapulars to cramp today. Sweet!

Cissus: I don't have pain on B&B day so there's no way to measure the cissus effectiveness today. Saturday's push day will test it again.

GABA: I think I might save this for a stack that gets me wired or when life is more stressful.

Music

Foo Fighters have an acoustic version of Times Like These that just totally rocks. I was also digging Good Times, Bad Times by Zeppelin today. I have an eclectic rock genre taste which really keeps my workouts feeling fresh (ew, did that sound weird?).

[thebigt]

check out old neil young and crazy horse live-rust never sleeps. out of the blue into the black is killer.

[celc5]

Day 22

Friday, May 18, 2007

Off day. 2 hours of cutting grass. Does that count as cardio? ...not really.

Supplements

JW/BAM: I'm noticing that I'm a little jittery. If I had to guess, I'd say it's from a slight increased test from the BAM. I love it! I want more! Wish I had another bottle of BAM to try ramping up the dosage to 3 or 4 caps/day. But, I'll just be patient and stick to the plan.

Day 23

Saturday, May 19, 2007

Workout

Chest & Tris Shock
Incline DB Flies 27.5 x 12
... SS Incline DB Press 55 x 10
DB Flat Bench 70 x 7
... SS CGBP 50 x 21's (x-reps style)
CCO 10 x 50, 20 x 30

Triceps Cable Overhead
... SS Assisted Dips
Lying Triceps DB Extension

Calve Raise (leg press) 8 plates/side x 7
... SS BW calf raises 21's

10 minutes of core

I've honestly never done DB flies before. I hate to say it, but what a crappy exercise. CCO is so much better because the range is limited on the DB flies. Shock week was fun, but I don't think it was much of a shock to my body. I can't remember the weights I used for triceps cause I was about to throw up from how fast we were moving... ya, I miss workin out like that ALL THE TIME!

Diet

Hmm, not lookin so lean today either. I've been hovering at 40/40/20 for the past few days. I can't imagine going to 45/35/20. That would be torture. Treadmill, here I come.

Supplements

JW: It is making me hungry. That is not very useful on a cut.

BAM: I'm starting to think this is a good beginner test booster for someone who has never messed with trib, an AI, or any other estrogen blocker. It's very very mild but those who have experience with other supps that ram their way into your system might yawn at BAM. I'm diggin it with a mild increase in aggression in the gym, mild increases across the board sexually, and a pleasant cool affect/mood.

Cissus: It helps with some movements but is no match for movements that are awkward on the shoulder. I'm almost out of bulk cissus and will be starting SuperCissusRx in about a week or 2. It'll be fun to compare the 2.

GABA/melatonin: took em both last night because I was wired. Definately helped me fall asleep. A+. However, if you don't have time to sleep in, you feel weird in the morning. I get best results when I can definately dedicate 8-9 hours with the sleep aides.

TRAC: It's become my saturday staple for motivation. A+. I need to find a PWO that doesn't have caffiene or any creatine. Any suggestions?

Music

Tool is slowly becoming one of my favorite bands in the gym. It sounds like they're playing their music for the sole purpose of making people deadlift more weight! He11 ya!!!

[thebigt]

incarnate/bulk citrulline malate. plus incarnate has cissus already in it. best endurance/recovery ive ever tried.

[celc5]

Day 24

Sunday, May 20, 2007

Body Comp Update

Off day today so it's an opportunity to discuss a few things. I took skinfold measurements to check my progress. According to the Jackson/Pollock 7 site method, I have lost fat AND gained muscle... the original plan was to get leaner but not weaker---> and heres some proof:

Day 1 200 lbs at 19.5%
Day 24 199 lbs at 17.14%

That's 5 pounds fat loss and 4 pounds LBM gain!!! I suppose I do that in about 4-6 weeks time usually so JW and BAM have sped up the process a bit. I plan to take measurements again in about 2-3 weeks and again at the end of the stack.

I found a killer website that calculates the measurements for you. I don't think I'll be able to post the link but feel free to email me at the same user name on yahoo.

Music

Since my music taste is so broad, I thought it would be fun to do a few lists to explain my tastes.

Favorite Bands for listening and to just chill:
1) Pink Floyd
2) Led Zeppelin
3) Red Hot Chilli Peppers

Favorite Bands for the Gym
1) Rage Against the Machine
2) Tool
3) Disturbed
4) Velvet Revolver
5) Metallica

Favorites to Play on my guitar:
1) Santana
2) Audioslave
3) Tom Petty
4) Neil Young -see T, I know my classic rock

Favorite Concerts (bands that I've seen 4-5 times each)
1) Allman Brothers
2) Yes
3) Rush

[thebigt]

im turning green. you've seen the bros. live. man i wish i could have seen them back in the day, when duane was still alive. found a great supp with lots of good stuff cheap, also comes caffeine free version. ragnarok, for under 30 bucks cant be beat. i like this a lot.

[celc5]

Day 25

Monday, May 21, 2007

Workout

Legs Power (2)
Squat 295 x 6
Deadlift 275 x 6
SLDL 255 x 6

It looks like an impressive gain in strength since my last power workout 2 weeks ago, but don't be fooled. I ease my way into new routines because of all my injuries. My PR for 4-6 reps is around 450 squat, 365 deads, and probably 365 SLDL. I will switch the order next time around as shoulder pain hindered holding the bar for squats. HOWEVER, the heavy pulls seem to activate my rotator cuff muscles and I had ZERO pain by the end of the workout. So, pulls first next time and then squats will be Huuuuge... for a scrawny little 200 pounder

Diet

Going well.

Supplements

JW: I think it gives a mild boost if I take it 1 hour pre workout followed by a shake 1/2 hour pre workout. Someone suggested this earlier in my log but I haven't really noticed any effects until, well, today.

BAM: Nice mild test boost.

Cissus: Everything feels good but the shoulder. I'd like to run it again at a higher dosage sometime.

GABA: Super low dose knocked me out cold last night. Would have loved to sleep in though

Music

Well, yesterday's list just killed anything I have to say about music. So, I'll talk movies. Spiderman 3 killed my libido I was afraid I was going to go into complete shutdown from how fruity that movie was. I'll go pick up a chick at the bar for post movie therapy to get my balls back