Ironís ALRI Evolution Log (JW/BAM/PA/Restore)

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  1. Quote Originally Posted by FitnFirm View Post
    Nice log But where are all the nudes you promised me
    Oh hellz no! Save it for PM and email!


  2. Good luck PI! I just noticed ur log. BAM and JW are great I can't wait to put all of these together and run them.
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  3. I started today.

    I took Friday-Sunday off from my diet, from training and from getting enough rest.

    I started the first dose of JW this am.


    As far as my new training goes I borrowed this from powerhouse over on another board. He took a combo of westside bbing, 8x8 and german volume training. Basically it is a combo of quick 8x8 and 8x6 sets with your 20 rm and then sets of 20 with your 20 rm...quick workouts, high intensity. It should prove to promote hypertrophy pretty well. I don't see it giving me any amazing gains in lifts because muscularity seems to be the number 1 benifit.

    The basic shell is:

    Day 1
    Incline BB Bench 8x8 (50% 1rm)
    DB Military 6x8 (60% 1rm)
    Dips 5x8 (20rm)
    Flat DB Fly 3x8
    Side laterals 3x8
    Close Grip Bench 3x8

    Day 2:
    Squat 8x8 (50% 1rm)
    Leg Curls 8x8 (20rm)
    Close Stance Hack 8x8 (20rm)
    Calf Raises 3x30seconds

    Day 3:
    Deads 4x8 (50% 1rm)
    BB Row 8x8 (20rm)
    DB Shrugs 8x8 (20rm)
    Pulldowns 6x8 alternating grips (20rm)
    Preacher curls 8x8 (20rm)

    Day 4:
    Flat BB Bench 8x2 (70% 1rm)
    BB Military 5x2 (6rm)
    Overhead Tri Extensions 5x5 (10rm)
    Incline DB Bench 1x20 (20rm)
    Rear laterals 1x20 (20rm)
    Rope Pressdown 1x20 (20rm)

    Day 5:
    Front Squats 8x2 (70% 1rm)
    Deads 8x2 (70% 1rm)
    BB Shrugs 1x20 (20rm)
    SLDL 1x20 (20rm)
    DB Row 1x20 (20rm)
    Calf Raises 1x60seconds

    Day 6 & 7:
    OFF

  4. that looks like a good routine. very interesting i think i want to try it. only thing there is only one or two direct bi and tri exercises in there....do you have a lead i can follow, maybe talk with this powerhouse guy or get a lil more info?

  5. I think you are getting enough work indirectly with this routine, when it comes to your arms. Plus I personally have pretty big arms. I think I can proportion myself better with less direct work.
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  6. Quote Originally Posted by FitnFirm View Post
    Nice log But where are all the nudes you promised me

    I said I would post them up after you did. Don't you remember?

  7. Plsu I'm basically naked in my avatar...you can't prove otherwise.

  8. Iron, is there any way that I can get a generalization of how many working sets and rep rang, because I think I am going to steal that 2-on 1-off routine of yours. Its just with the amount of exercises per body part on here I want to make sure that I am not overdoing it.

    thanks again man
    Armed to the teeth.

  9. I walk on a thin line with overtraining myself....

    As far as rep scheme goes...

    Most are 3 sets...8 reps, 8 reps, 4-6 reps

    Both Presses have a warmup set of 12, a set of 8,6,2, then a drop set without any rest of another 4.

    Then with shrugs I will do 4 sets, all heavy...8,8,8,6

    concentration curls I pyramid, 5 sets of 8.

  10. sweet... I am starting today I think I should be fine I am not usually too prone to overtraining.

    thanks alot man
    Armed to the teeth.

  11. anytime.

  12. I just wanted to say that for the rest of this log, I would like the conversation to revolve around training, diet and supplementing, more specifically supplementing with ALRI products.

    I mean 2 pages and I just started today...?...

  13. hey hey well looky here..

    Daddy likey..I'm in

  14. Iron, I promise this will be my last post on my routine. I just wanted to Iron out all the kinks. I have made a few adjustments in it better fit me.

    1 - I switched the bi's and tri's up, after I finish chest my tris are done.

    2 - I have took out some of the excersises, because my stamina is def. not up to your level yet.

    Here it is...

    2 on - 1 off
    (Calves and Abs on all workout days)
    1) Chest/Bi:
    Flat Bench (4 x 8,6,4, drop set of 6)
    Incline Bench (4 x 8,6,4, drop set of 6)
    Cable Crossover (3 x 8-10)
    Preacher Curls (3 x 8,8,4-6)
    Concentration Curls (5 x 8)
    Hammer Curls (3 x 8,8,4-6)
    C/Seated Raises
    A/Decline Situps


    Legs:
    Leg Press OR Squat (3 x 8,8,4-6)
    Stiff Leg Dead Lift (3 x 8,8,4-6)
    Good Mornings (3 x 8,8,4-6)
    Leg Extension (3 x 8,8,4-6)
    Leg Curl (3 x 8,8,4-6)
    C/Raises on Leg Press
    A/Hanging Leg Raise


    3) OFF

    4) Back/Tri:

    Wide Grip Pulls (3 x 8,8,4-6)
    Cable Rows (3 x 8,8,4-6)
    Iso. Lat Pulldowns (cable) (3 x 8,8,4-6)
    DB Row (3 x 8,8,4-6)
    Weighted Dips (3 x 8,8,4-6)
    Kickbacks (3 x 8,8,4-6)
    Cable Pressdown (1 pulley) (3 x 8,8,4-6)
    C/Machine raises
    A/Swiss Ball

    5) Delt/Trap/Forearm:
    DB OR BB Military Press (4 x 8,6,4, drop set of 6)
    Side Lateral Raises (3 x 8,8,4-6)
    Front Lateral Raises (3 x 8,8,4-6)
    BB Shrug (4 x 8,8,8,6)
    Upright Row (3 x 8,8,4-6)
    Wrist Curls on Preacher (Extension/Curl with no rest in between) (3 x 15)
    C/Seated Raises (1 leg)
    A/Modified crunch on bench


    6)OFF

    REPEAT


    Let me know what you think, I figured the colors might make it a little more appealing to actually look through.

    Again, I wanted to thank you for all the help, and also give you back your thread.
    Armed to the teeth.

  15. I love talking about training man...don't sweat that. I meant off topic stuff, ya know? Just to keep the log filled with some substance....

    But I like it. I used to do Bis with Chest and Tris with Back...

    Let me know how it works out for ya.

  16. Quote Originally Posted by PumpingIron View Post
    I love talking about training man...don't sweat that. I meant off topic stuff, ya know? Just to keep the log filled with some substance....

    But I like it. I used to do Bis with Chest and Tris with Back...

    Let me know how it works out for ya.
    In other words, Pumping Iron does not was this log to turn into something like http://anabolicminds.com/forum/cycle...had-s-5-a.html
    Athletic Xtreme Rep
    [email protected]
    IFFI
    Ask me about the Athletic Xtreme Product Line

  17. alright thanks Iron, I will be here and I am looking forward to seeing great results in this log.
    Armed to the teeth.

  18. quick update....cuz im pissed. I bought a sweet pill holder from REI that holds a week worth of all my supplements and lost it. So there goes a week of jungle warfare.

    i can't understand what happened to it...im pissed.

  19. Chad's log is boss fwiw.

    PI, how are your calories looking? Above or below maintenance? I assume your running this to gain mass but I noticed you seem to be relatively lean throughout your last couple of logs.

  20. Quote Originally Posted by Travis View Post
    Chad's log is boss fwiw.

    PI, how are your calories looking? Above or below maintenance? I assume your running this to gain mass but I noticed you seem to be relatively lean throughout your last couple of logs.
    Food for thought: How many calories above maintanence (if any) are necessary to build musclemass?
    Athletic Xtreme Rep
    [email protected]
    IFFI
    Ask me about the Athletic Xtreme Product Line

  21. Quote Originally Posted by PumpingIron View Post
    quick update....cuz im pissed. I bought a sweet pill holder from REI that holds a week worth of all my supplements and lost it. So there goes a week of jungle warfare.

    i can't understand what happened to it...im pissed.


    I thought JW was an anti-estrogen.

    J/K bro!


  22. Quote Originally Posted by thesinner View Post
    Food for thought: How many calories above maintanence (if any) are necessary to build musclemass?
    Isnt that different for everyone? If not, please tell me and I will eat that amount

  23. As most people are striving for the ever infamous "lean" bulk, 500 calories above maintenance is what I usually aim for. This puts me at about 3,500 above maintenance for week.

    If you want to gain body weight, you must consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week.
    Armed to the teeth.

  24. I don't know if it will cause you to gain 1lb per week, but it does make for a pretty nice recomp effect.

    I take in somewhere around 3500~3700 cals per day. I'd like to put on a few more lbs before August. I'm going to be doing some fun stuff that month...

    But yea, I like to stay lean, sub 10% always. This will be no different.

  25. Oh, and I realized that since there are 2 extra days of JW in the bottle and I only had enough through sunday in the case, that I actually only lost 3 days of JW...it still blows but what can ya do?


    Quick update (day 3):

    Nothing really to report about JW, but my new routine is killing me. I feel to the floor after my 3rd exercise out of 4...
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