Iron’s ALRI Evolution Log (JW/BAM/PA/Restore)
06-03-2007 10:10 AM
id run the PA and Restore at the same weeks.
im interested in your new routine. when you post could you explain your reasoning for this new method.? (if it is of your creation)
06-03-2007 10:27 AM
Just a modified version of another guy's method.
06-03-2007 03:56 PM
PP, I might dose it that way myself if I wasn't running a log for ALRI...I'll do it thier way unless they ask otherwise...ya know?
06-03-2007 04:18 PM
good luck PI, very interested in seeing how this pans out for you.
06-03-2007 10:46 PM
Nice log But where are all the nudes you promised me
06-03-2007 10:50 PM
She thinks my traps'rrrr sexy!
Oh hellz no! Save it for PM and email!
Originally Posted by FitnFirm
06-03-2007 10:51 PM
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.
06-04-2007 07:45 AM
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:
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
Squat 8x8 (50% 1rm)
Leg Curls 8x8 (20rm)
Close Stance Hack 8x8 (20rm)
Calf Raises 3x30seconds
Deads 4x8 (50% 1rm)
BB Row 8x8 (20rm)
DB Shrugs 8x8 (20rm)
Pulldowns 6x8 alternating grips (20rm)
Preacher curls 8x8 (20rm)
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)
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:
06-04-2007 08:27 AM
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?
06-04-2007 08:41 AM
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.
06-04-2007 08:41 AM
Originally Posted by FitnFirm
I said I would post them up after you did. Don't you remember?
06-04-2007 08:42 AM
Plsu I'm basically naked in my avatar...you can't prove otherwise.
06-04-2007 11:50 AM
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
06-04-2007 12:08 PM
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.
06-04-2007 12:40 PM
sweet... I am starting today I think I should be fine I am not usually too prone to overtraining.
thanks alot man
06-04-2007 12:44 PM
06-04-2007 03:06 PM
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...?...
06-04-2007 07:32 PM
hey hey well looky here..
Daddy likey..I'm in
06-04-2007 11:27 PM
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)
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)
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
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)
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
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.
06-05-2007 06:55 AM
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.
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