ALRI Evolution: Gettin' Leaner, Not weaker
- 06-01-2007, 11:07 PM
- 06-01-2007, 11:08 PM
- 06-02-2007, 12:56 AM
Scrollin is a pain... especially when you can't pick your arms up after a workout to hold the mouse.
06-02-2007, 03:54 PM
Saturday, June 2, 2007
Chest and Tris Rep Range
BB Decline Bench 185 x 6 PR?
DB Incline Bench 65 x 11
Low Cable Cross Over 30 x 15
Straight Bar Pressdown 90 x 9
1 Arm DB Overhead Extensions 20 x 15
Machine Calf Raise 10 Plates x 5 (not full ROM)
I went up in weights and reps on every movement. I expect this anyway with this only being my second time around on the PRRS routine. If I get to another time around, THEN I would be able to really gage the effects of my stack on strength.
Pretty solid/clean diet so far today. I did a much better job of getting in some preworkout carbs than I did last Saturday. It definately made a positive impact on my workout.
BAM/Restore: I have more of a cocky, cofident, and funny attitude with this combo than I did with JW/BAM. It's perfect for workouts and does a great job for attracting women, as an added bonus.
SuperCissusRx: Cissus will be a staple. I swear it's up there with creatine and my multi vitamin. My shoulder is feeling better every day.
TRAC: I just took a 1/2 scoop today with some bulk arginine preworkout. Works like a charm.
I'd like to see sponsored logs run the new product as a stand alone. ANYTHING + creatine or a preworkout mix = a good stack that will produce positive results. Just my opinion, for what it's worth.
06-03-2007, 05:31 PM
Sunday, June 3, 2007
Cardio and abs.
Comparisons in relation to 12 days ago.
Weight: 197.6 (down 1.4lbs)
BF% 16.27% (down .87%)
LBM 165.5 (up .5 lbs)
BF 32.1 (down 1.9 lbs)
I had a trainer "visit" me last night. She was 5'10", 142, and 14% bodyfat. How's that for motivation to keep me going in the right direction
06-03-2007, 05:54 PM
06-03-2007, 05:57 PM
06-03-2007, 08:24 PM
He11 ya! I'm fired up about those numbers. An outline of abs is in the shadows. That NEVER happens for me during a cut without sacraficing muscle. I'm obviously psyched about this routine and stack so far.
I definately stopped by the PAL site. Lots of great deals and samples. Now only if they could come up with a recovery drink for our ladies
06-03-2007, 09:12 PM
06-04-2007, 07:15 PM
Monday, June 4, 2007
Legs and Bis Shock
Leg Extensions 180 x 10
... SS Narrow Leg Press
Seated Hamstring Curls 80 x 10
... SS Wide Stance Leg Press
Reverse Cable Curl 45 x 10
... SS Cable Curl
High Cable Curl 17.5 x 15
Lackluster workout. I'm not a fan of legs shock. Legs should be done slow, heavy, and gut wrenching.... not fast, light, and burning.
Nothing to note
BAM/Restore: Libido is up and down. No vascularity differences but I might still be a bit too tubby to tell yet. Muscle hardness is just slightly up. Pumps don't last any longer than usual. Attitude is definately up and I think I see a zit on my back! That's a big deal cause I NEVER EVER have a zit anywhere. I'm mildly lethargic but it seems as if I can turn it on in the gym without any problem.
SuperCissusRx: shoulder was a little achy today. Tomorrow's shoulder shock workout will be a huge test.
GABA: talked to a pharmacist about my GABA and melatonin usage. He said using GABA for 3 or 4 nights a week and melatonin on occasion won't hurt anything. He also said that he doubts either could do any harm with conistent use or long term use... unless of course they were abused at higher doses in which case he wasn't sure.
I love lists... my favorite 3 less well known albums are:
1) Captain Beyond (imagine deep purple playing a pink floyd concept album)
2) Jimmy Page and the Black Crowes: Live (seen this one in concert!
3) Jimmy Hendrix: The Isle of White (just a few days/weeks before Jimmy died I believe)
06-04-2007, 11:48 PM
1.hawkwind-masters of the universe 2. pink floyd-ummagumma.3.aerosmith-get your wings. i havent drank or toked in over 10 years, but listening to those albums really bring back memories. 3 favorite places ive been- 1.manila,phillipines 2.lisbon,portugal 3.madrid,spain. perth, australia also wasnt bad. 3 worst places 1.3 miles north of vietnam 2.gitmo, cuba 3.haifa isreal. sorry about the long post, found out we are off tonight at last minute and was a little bored. good luck as always and keep up the good work.
06-05-2007, 10:10 AM
06-05-2007, 12:14 PM
06-05-2007, 05:27 PM
Tuesday, June 5, 2007
30 minutes light cardio
Shoulders & Tris Shock ...modified
Behind the back Shrugs 10 sets of 10 x 135
DB Shrug 10 sets of 10 x 45
Posterior delt/upright row/neutral grip shoulder press 30 x 15/10/10
Sidelying Alternating Front/Laterals on Incline 10 x 10
DB Kickbak 21's 20x15/10x10/10x10
Shock workouts seem to work really well for me with smaller muscle groups, especially shoulders. It's difficult to hit all three shoulder heads plus traps in under 1.5 hours. Shock strategies take care of that.
I used a partially neutral to reverse grip on the shoulder presses without pain. I believe the external rotation prevents my supraspinatus (rotator cuff) from the natural impingement in the subacromial space (shoulder joint). Looks like I have a new strategy
This journal really makes me own up to my diet. I'm sure it's the most difficult part of weight training for almost everyone.
BAM/Restore: Although I'm getting slow but steady results, I seem to be accomodating to these supps. I would love to up the dosage of each by a cap.
SuperCissusRX: I did cardio with a sweatshirt to warm up my shoulder. Then I shrugged first because that makes my shoulder feel great for whatever reason (kicks in the supraspinatus?). I used a neutral grip on my presses. I had relatively mild discomfort in today's workout so I believe the combo of my strategies plus the cissus worked well today.
Amino Acids: I found Twinlab liquid amino acids BOGO at Rite Aid. I mixed them in with some gatorade for a "during" drink yesterday and today. Kept the energy going. But, I'd rather be famished post workout which makes me look forward to my shake.
Favorite 3 exercises:
1) Leg Extensions
3) Calf Raises
Those exercises feel good whether I'm doing 50 reps for fun or 5 reps with some grunting. I can say the word "shrug" and my traps grow! T, don't ask about the bench!!!
06-05-2007, 09:51 PM
the key is to mix it up. i see you've figured it out. get a pair of ankle weights and go to track, or mow grass. hit a heavy bag. go to a highrise and climb stairs, all kinds of stuff you can do to mix it up. i got a pair of oldschool ankle weights-20lbs each-started out mowing grass, then went to track and did 5 miles yeah thats right 5 miles. sunday went to 28 floor building and climbed up and back down again, now thats a workout!
06-06-2007, 04:27 PM
1.5-2 hours cutting grass. NO ankle weights!
Just an update on my macro breakdown for yesterday from Fit Day estimates:
I had a lot of really lean meats yesterday and rotate those with red meat a few days per week. That will definately raise my fat intake a little and get my ratios closer to 40/40/20 where I want them.
I'll raise total cals too if I feel like I'm starting to lose muscle.
BAM/Restore: I had an interesting discovery today. I had plans to hook up with a nurse that I met last weekend and she ended up working a double. So, for the sake of this story, I have to admit that 'ol lefty was my date last night.
I've noticed since starting Restore that performance and libido have been just slightly up. However, after... ahem... self examination, I noticed a rather small load last night. I find that very odd since I haven't had sex since Sunday. Any thoughts on why in terms of my supps?
06-06-2007, 06:03 PM
06-06-2007, 08:43 PM
*forgot to calculate a post workout shake and some carbs that I had with a preworkout shake
06-07-2007, 12:48 PM
06-07-2007, 06:46 PM
Thursday, June 7, 2007
Back and Bis Shock
Underhand Pull UP Rest Pause 6sets of 3, 6sets of 2, 6sets of 2
Bodyweight Row 15, 15, 12
DB Row 10 sets of 10 x 45 lbs.
DB Hammer Curl (up the rack, down the rack) 40 x 8
Concentration Curl 30 x 9 (drop)
I can barely type because my forearms are so pumped and I can't hold my arms up. Minimal rest b/w sets... it was a much needed fun routine.
Disaster today. I went to a stupid seminar for work and had really low calories preworkout. The rest of the day will be satisfactory.
Restore/BAM: Pumps were nice, but mild, this week and I'm seeing a some of vascularity.
SuperCissusRx: No shoulder pain all week. But I modified my routine and weights were light for shock week. I'll take the decrease in pain for what it is. I have noticed that my shoulder still has crepitus (catching/grinding/popping). Although, these symptoms are down about 20 or 30% since I switched to the Super a few weeks ago.
I recieved my sample bottle of Paravol from PA labs like 2 or 3 days after making my order. FAST! It's murder being patient to wait for my next stack to try it out On that note, I haven't recieved Aspire or Leviathon samples and I'm betting that they ran out for the time being. I'm totally cool with that because, what the hey, they are free.
I also haven't recieved a "special" order that I made for my next stack. I think we all get a little antsy with "special" purchases, right?
06-07-2007, 08:50 PM
just e-mail them once a week so they dont forget you, its a common problem. guess its a good thing you ordered early, ahem.
06-07-2007, 09:29 PM
06-08-2007, 10:26 PM
06-08-2007, 11:03 PM
06-08-2007, 11:23 PM
and in your experience, sex stack=no-no spot? just playing, it aint a big deal. he just needed help ordering a serm.
06-08-2007, 11:55 PM
06-09-2007, 07:48 PM
Order was recieved on Friday. Now that I think about it, the process occurred relatively faster than I expected.
JJC,you'll be happy to know that I recieved my fancy samples from PAL. I'll be putting the A36 to use on vacation at the end of the month
I took Friday and Saturday off from lifting. My body was crying mercy after some stressful work days and I may have been walking the tightrope with overtraining. I'm leaving it up to how my body feels tomorrow as to whether or not I'll skip chest this week. Either way, Power week is on for Monday.
On a side note, I ran into an old college buddy last night. He was a B-channel studio wrestler for a few years and is an absolute beast in the gym. He asked me if I was pinning. Couldn't be a better compliment to somone who isn't on
Finally, BAM has absolutely kicked it up to another level over the past few days. It was like an ON switch was flippped. I just "feel "anabolic, if that makes any sense at all. I feel like I could eat whatever I want right now and it will all be used to build build build. ...too bad only 1 day left.
06-09-2007, 10:06 PM
glad to hear your stack kicked in so good. sounds like your gains are even better than you thought.izza:
06-09-2007, 11:09 PM
Sounds good man. You will like RPM(if you received some)...I still have yet to use my A36(gf lives a state away from me). Sounds like you're gonna have a good time on your vacation. Enjoy it!
As far as BAM goes, would you recommend running it for longer than the four weeks? From what you've said it seems like it's really hitting hard now and could even get better after this point. Let me know what your thoughts are on this.
PS I love when you run into people you haven't seen in awhile and they make those types of comments! It really helps you put your progress in perspective. While you and the immediate people around you might not notice your gains as much, the people who you never see notice a whole new person!
06-09-2007, 11:30 PM
If I ever decide to run BAM again, that's how I'll probably do it. It just seems too mild to me at 2 caps and frustrating to take a whole 4 weeks for maximum effect. MassFx is in my next stack and feedback leaves me to believe that it may be more potent.
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