[adoniscomplex]

Cause i know you guys like hot girls i figured every update would include one for ya

I AM RICHARD AND ITS TIME TO GFH !
after a year of cutting dropping over 9.5 inchs off my waist its time to gain again but as lean as possible with the help of alri and the evo stack
the evo stack will inculde all four products this during the next 10 weeks


my training program will be the westside for skinny bastards program

with at leats 2 of my off days doing muy thai of jujitsu at the mma academy i go to

my diet will have sort of a calorie cycling method to it
on days where i train and go to mma - i will eat the most
on lifting only days it will be 3500 cals
and on non lifting days it will be no carbs close to maintance at 2500 cals
i know for alot of other people tryin to gain as lean as possible this has work very well

- i have to go train a client but tonight i will put on pics and stats
-party

this post i made a week ago over at bb.com
as i have been runnin my pre-stack week there
i am going to bring over the important stuff
and girls


ahh i cant bring over girls untill i have made 20 posts

[adoniscomplex]

the facts
height 5'8''
weight 165
arms 14.5
waist 30.8 (record low for me )
thigh 23.75

pr lifts
bench 205x3
dead 340x3
squat 260x3

since i started cutting these lifts have went down quiet a bit
i have tired to do them again since but we will see during the next 8 weeks if i can get to them again
doing wsb i should hope so

supps
evo stack
purple wraath
3xl
eat smart
various whey , fish oil and multi

i am yet to recieve the evo stack but i started the log becuase bulking starts to day
during the next 8 weeks (or untill alri cuts the supply off hahah) i would like to accompish.
- getting my weights back to my pr numbers
- gaining as much lean mass as possible with out passing the 32inch mark for my waist
if i do hit 32 i will scale my cals back , but at 1.2 inchs i have some room to play

day one of bulking
wsb - lower
rack pulls - work up to a 5rm - 355
bb step ups - 4x10x85
pull throughs 4x8x115
grip work - bb holds 3 sets 15 sec @ 225

one thing i like about wsb is it gets me doing exercises i would normally not do , pretty much everything here is something i wouldnt do becuase i would do a diff variation of it
i feel that consistanltly doing the same lifts is holding me back so i am going to make a effort to stick to major compounds but diff variations
as seen in this work out

mma - 5 rounds of 3 mins bag work
i was late to jujitsu today so i just did that

like i said i would be eating alot on days i did both , today i ate a ton , unfortanly not as clean as i should but it was my first day off strict dieting so eff it

-party

[adoniscomplex]

day 1 with evo !
lifting off day
first day with the stack (10 week mass cycle featured on the arli website )
week 1 is only jw 3 times a day
i just took my first pill

thats pretty much it
for today

yesterday i did 2 hours of bjj and lower body so i am on a much needed rest day

[adoniscomplex]

finished day 1
just wanted to give an update
no noticed effects for jw on day one
tomorrow will be my first lifting day on it
woo

[SFriday]

Negged on bb.com for lack of hot girls.

j/k, I'm VERY interested in this stack, I'll be following along.

[adoniscomplex]

Negged on bb.com for lack of hot girls.

j/k, I'm VERY interested in this stack, I'll be following along.

as soon as i make my 20th post i will put all the pix up

or check em out at bb.com

day 2
work out
upper body rep day (i want to switch this to speed day if i can find the original wsb work out)
either way
i did my work out and in the morning in half an hour between clients
i really dont rememebr weights
but i do know my pumps were far beyond what is normal for me
so thats the first effect i have noticed so far

[adoniscomplex]

ha i just caught that your sig says pro anabol with video log
ha awesome !!

day4
off day nothing major to report
lots of eating
i think jw might give me slight larthgy shortly after taking the pill
not sure yet
also def got a headache from lack of fuild

day 5
another day from hell !
3 hours of working out !!

11 am lifting session post clients all morning

upper me day
incline bench worked up to 165 for 3
which is up a rep from last time ! woo

db bench
70x4x6 ....f ya !

bb row worked up to 165 for sets of 4x10
failed at 165 though

face pull 90x2x12

great lifts today
def noticed a strong pump
much more then normal !

mma
bjj basics - leanred to get out of side control and diff things to do when in guard ,
bjj circuit training - as explained before this is pretty much a taking turns being in diff postions , full effort rolling

something cool about today i was rolling against a guy who got a medal in the pan ams ,his much larger then me , at one point i just using brute froce while on me knees throw him backwards on his back
his comment was "holy **** you must lift weights "
ha i got a kick out of that

[adoniscomplex]

day 7
measurement update -
waist 32
arms 14.5
weight 167.5

so not so good but i feel i look great in the mirror
so i am not sure whats up

in the gym
lower

deads worked up to 325 x2
wanted 3 but it wasnt gonna happen
maybe next week

bb lunge 85x4x10
real happy with that

pull through 120x3x8
felt light

db holds 80's for 3 sets of time
i think i am going to do framer walks next time
i noticed the walkin portion was the hardest

mma -
just did circuit training
omg , i felt wrecked after
i went home and iced and took alieve which i never
do
i am so gald i dont have to work out on day 8

[adoniscomplex]

rep day upper , lower volume then normal
bench 95x20 135x13 , 185x1
skull crushers db 25x1x10
wg pull ups bw x8x2
side laterals 20x2x10
hammer curls 35x2xcant rememebr
esstainlly i was still so sore from bjj that today was kinda a lost i just figured i would go in and have a easy recovery style work out

days 10 and 11
off days
yesterday (8 ) i worked 15 hours straight bartending because i am such a spender my training pay doesnt support my lifestyle so i muct still get people drunk on the weekends
either way , ate pretty well
prolly not enough , but not bad for non exercise day , kept carbs on the lower end , as i should be doing

today
off day again , this is really needed , as of monday i will be doing additional volume for the week sincei had decreased volume last week
kinda a planned overeaching

[adoniscomplex]

day 12 yall

lifting and mma

mma -
bjj - i shouldnt of went , i am sore all over , i think last week going to 4 classes in 3 days was a bad idea i am going to take it light with bjj and muy thai this week

lifting upper body ME 110% volume day
in an attempt to pl;anned overreach i added 1 set to every exercise
and upped my ME lift to a single then a triple

incline bench worked up to
175x1 , 165x2

db press
75lbs x sets of 6/5/4/4 drop weight to 65 x1x6

bb rows
155x5x10 (last two sets only hit 8)

face pulls
90x3x8

i also added mobility work on my days off
tryin to get my hips from being so tight
so i am doing
inch worms
scorpions
hip circles
bw one leg sldl
plus whatever i can think of at the time
and foam rolling


i think my diet is starting to come into where it should be switching from cutting to bulkin is always a hard transition for me , as i feel like its time for a party in my mouth (err i mean , eat whatever i want )

so it looks like this thus far

m1 3 eggs , 3 oz of ham , handful of cheese
m2 2 sccops of whey w/ milk
m3 steak , cheese , salsa , low carb wrap
m4 work out shake
m5 dinner with the misses so that varies alot mostly chicken veggies and so form of carb , ie last night we made burrtios
m6 2 scoops of whey w/milk

also during the day i prollyhave about 400 cals from nuts
which is about 2-3 handfulls of mixed nuts

[adoniscomplex]

day 15
just muy thai
kinda a rough class
did leg kicks and slips , got caught a few times pretty hard
whatever

first day on jw and bam

dosed
9am jw and bam
4 pm jw
10pm jw bam

hopefully its all good from here
MG]

[adoniscomplex]

day 16
work out
upper rep day w/ added work
dips bwx3x15
chins bwx8/5/5
bradford press 65x10/6/6
bb curls 65x3x10
speed bench 105 (50%1rm) 3x3
speed cable row 80(50%1rm ) 3x3
those last two were super sets added on top of the normal work

day 17 and 18
off days
well today is day 18 i am going to do some sled dragging and rolling i will write back later with results

[adoniscomplex]

day 26
had a couple off days
back to the gym to kick some azz!

upper me !!!
bb rows rm 3
worked up to 205x2 _ thats amazing for me

chins 3 xbwx8
pulled sternum to bar

db incline 65x4x6

skulls
65x3x8

rear delt machine 2x8@ 70


strength is really improving
my 1st grappling tourney is july 21st
advertising for sale on my shorts
heheh

sorry people at am i always forget to post over here since i am such a bb.comer i guess

[adoniscomplex]

30 DAY REVIEW
its not even my mid - way point but this is a important point to give an idea of whats really going on
so far i have used a whole bottle of jw and half a bottle of bam
as of yestersday i started takeing pro anabol and bam together twice a day
but for the 30 days piroir i did 2 weeks of jw x3 and 2 weeks of jwx3 + bam x2

facts
starting weight 165
current weight (edit in post work out)
arms 14.5 starting 14.6 now (+.1)
waist 30.8 now 32 (1.2)

pr's
front squat 185x3
bb row 205x3

talk about postives -
towards the end of week 3 i really felt my strength shooting up things that were hard the week before seem really easy right now
my diet has been a ton of cheating so i cant blame anyone but me for gaining 1.2 inchs on my waist but also i was coming off a very low carb diet so i think that prolly plays a part in it all

negitives
minor acne
LARTHERGY - this one hit me big time , i feel like melting away into my couch to watch tv forever while on jw
i will say well on bam the sides seemed less noticeable

overall - the bam +jw stack goes for about 50 bucks online, which is price of some NO products , so considering that , i think its a good deal
minor sides and i def noticed solid strength increase
i think if i would doing this unspoonsered i would do 2 jw and 1 bam bottle
cause it seems like jw takes about 3 weeks to really kick in

important info about me - my first grappling tourney is july 21st

[adoniscomplex]

day 32
upper me day !!!
bb rows worked up to 215 x3 !!! major pr
wg pull ups bwx8/6/5
incline 70x4x6 yess another huge lift for me
shrugs (i never do these ) worked up to 185x10
ya i suck at shrugs but i am going to start doing them weekly instead of avoiding them like the plague

major strength increases
i am stoked

day 33
weight 168.5
endurance day
quater mile sprint
21 kettle ball swings 20kg
plank for time
repeat for 3 sets

sled drag 3 plates forward , backkward and sides 10 steps each way

bam !!!
i feel great !

[adoniscomplex]

day 34 off
weight 171 this morning

i want to hit 174 by the 21st
this prolly sounds retarded but my grappling tourny is 175 and under so i figure the closer i am the better

since coming off jw , larthergy is gone and i feel no sides
strength is still steadly raising

[adoniscomplex]

day 39
the past few days i have just done endurance work
with the expection of day 36 when i did lower me

which i hit a major pr 190x3 for front squat
just 2 months ago that was my front squat max
i am stoked !!!!

my upper me work out today
reverse grip row worked up to 205x3
chins ups wearing a 40lbs vest 3 sets of 3
i was pretty happen with that since am up to 172 (+7lbs since starting)
so 40+172= 212 for 3
ya thats good by me

bb mil press 85x6, 90x6 , 100x5 105 x4

end of work out
low volume today
post work out i did live rolling with blue belts and dudes like 70lbs bigger then me
it was a rough night

its gonna be tap out girls for the next weeks till my tourny
i am stoked to compete