Iron’s ALRI Evolution Log (JW/BAM/PA/Restore)
- 05-31-2007, 10:52 AM
Iron’s ALRI Evolution Log (JW/BAM/PA/Restore)
Okay guys, this looks to be a long one. So hope you’re ready for the long haul. I want to first thank FitnFirm and the rest of the guys/gals over at ALRI for letting me partake in the new and improved stack. I’ve been wanting to try this bad boy out for a while.
I am going to run ALRI’s badassmass Evolution Stack:
JungleWarfare Wks 1-4 ~ 3 caps/day
BadAssMass Wks 3-6 ~ 2 caps/day
ProAnabol Wks 5-8 ~ 2 caps/day
Restore Wks 7-10 ~ 3 caps/day
In the ten weeks I am looking to put on atleast 5lbs. Hit the 210 mark. And sit at the same or lower BF %. Anything beyond this will be a big bonus.
I am currently sitting at 200lbs upon waking and 205lbs before bed. My BF% is probably around 8%.
I am looking to change up my workout routine in 2 weeks. I am traveling to NC to visit some friends and get away from work for a while. I will hit the gym while down there and will bring my supplements with me. I will eat as well as I can. I am going to make my friend drive me to the local supp store to pick up the essentials for the time I am there. I’m anal, I know. After I get back I am revamping my workout, I am currently planning this out with the help of some smart dudes.
Right now I am still using my 2 on 1 off method…
*Calves and Abs every workout, no cardio
My diet is still the same and will not change…6 meals per day, tapering carbs down at night and taking in more fats. Cals are highest at meals surrounding workouts. I eat primarily unprocessed foods with meals every 2-3 hrs. Carb sources are Rolled Oats, Brown Rice, Steamed Veggies, Fruit, Nuts, and Rice Cakes. Fat sources are Natural PB, Almonds, and Egg yolks. Protein sources are Eggs, Tuna, Rolled Oats, ON 100% Whey (switching to TrueProtein once I run out), ON Casein (switching to TrueProtien once I run out), Almonds, Natural PB, Cottage Cheese (sparingly). I keep sodium low and sugars almost non-existent.
In the end I take in 3500 cals, at a ratio of about 55P/35C/20F.
Supplementation is basically…
CEE at about 7.5g on workout days, and 5 on non
BCAAs at 15g per day
Low dose stim in the morning, which is currently 1 StimX but may change
Fish Oil 3g
Metamucil 1tbsp per night
I am looking to get the ball rolling on Monday. I am still waiting on the BAM from the online retailer…I used someone new, so we will see how it works out. I’m sure it will make it here on time.
I’m gonna be updating this log on Anabolicminds.com (PumpingIron), Anabolicbeast.com (PumpingIron) and Bodybuilding.com (Pumping.Iron)
I will be updating this log 2-3 times per week and answering all questions at that time.
- 05-31-2007, 05:07 PM
looks like you are overlapping by 1 week. that looks good. i actually responded to anagen, so i am looking forward to your results on pa. good luck.
- 05-31-2007, 06:13 PM
You no cardio guys really pizz me off. I ran the evo stack (minus the PA) and liked it quite a bit. For me I really didnt start to notice changes (strength, generally good feeling) until I got the last week of BAM.
05-31-2007, 08:47 PM
05-31-2007, 09:09 PM
Looks like a real solid plan. I'll follow closely as I'm very interested in the non hormone hormonal products (if that makes sense).
My favorite is the part about no cardio.
05-31-2007, 09:12 PM
05-31-2007, 09:17 PM
05-31-2007, 09:25 PM
05-31-2007, 09:33 PM
05-31-2007, 09:50 PM
05-31-2007, 09:56 PM
05-31-2007, 10:08 PM
06-01-2007, 01:31 AM
06-01-2007, 07:32 AM
06-01-2007, 09:07 AM
06-02-2007, 07:45 PM
Iron, I am currently planning out a new workout routine and I am thinking of going with a 2 on 1 off approach like you have. If you don't mind, I was wondering if you could go into detail a little bit?
Exercises, Number of sets/reps...
I know you said you were going to be heading out of town so I understand if you don't have time. Just thought I'd ask.
Armed to the teeth.
06-02-2007, 09:23 PM
06-03-2007, 01:21 AM
Alright thanks Iron. Are you changing routines because the other one wasn't working or just to change things up?
Armed to the teeth.
06-03-2007, 09:37 AM
I've been using the 2/1 routine for about 4 months or so. It's time to change things up for me.
I got some new ideas about training too, so I am going to try some things out.
06-03-2007, 09:46 AM
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
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.
Athletic Xtreme Rep
Ask me about the Athletic Xtreme Product Line
06-03-2007, 10:46 PM
06-03-2007, 10:50 PM
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.
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