lionelxxl: ALRI EVO Stack Log (JW+BAM+PA+Restore)

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  1. Day 34


    SATURDAY 070707 - BAM + PA Week 5

    DIET: Med carb day ~2600cals

    CARDIO: None

    TRAINING: Delts/Arms

    Standing Arnold Presses
    LT: 12,12,12 x 15kg (60s)
    TT: 10,10,8+2 x 17.5kg (60s)

    Bent Over Rear Laterals
    LT: 12,12,12 x 5kg (45s)
    TT: 15,15,15 x 5kg (60s)

    Side laterals on Incline Bench s/s Rear laterals face down on Incline Bench
    LT: 15/15 x 3 x 5/2.5kg (45s)
    TT: 15/15 x 2, 20/20 x 5/2.5kg (30s)

    Machine Lateral Raises (4s positive)
    LT: 12,12,12 x 20lbs (45s)
    TT: 15,15,15 x 25lbs (45s)

    Incline DB Curls
    TT: 8,8 x 12.5kg, 25 x 5kg (60s)

    DB Ext.
    LT: 20,20,20 x 20kg (60s)
    TT: 15,15,15 x 22.5kg (60s)

    Nautilus Preacher curl machine (upper arms parallel to floor) s/s Bentover OH Cable Rope Extensions
    LT: 15/20 x 3 x 70lbs/30lbs (45s)
    TT: 20/20 x 3 x 70/30lbs (45s)

    ---------------------------------------------------------------------------------------
    EVO STACK RATINGS
    -basic rating counters only to keep it simple and easy to follow-

    Strength: [^^^^^]
    Energy/Intensity: [^^^^^]
    Libido: [^^^^^]

    ---------------------------------------------------------------------------------------

    Thoughts..
    Happy with this workout. No complaints. Best set of Arnold Presses thus far. Though i didn't get a clean 10 reps in my last set, it was an improvement from 2/3 weeks before and i'm sure i'll be able to beat it come next saturday.

  2. Week 5 (of 12) mini review


    Honestly, since i stopped JW, i've been missing it just a little. I can tell its not there but BAM + PA has been holding out pretty well.

    ---------------------------------------------------------------------------------------
    WEEKLY EVO STACK RATINGS (WEEK 4)
    -basic rating counters only to keep it simple and easy to follow-

    Strength: [^^^^^]
    Energy/Intensity: [^^^^^]
    Libido: [^^^^^]

    ---------------------------------------------------------------------------------------
    Strength increases continues as i bump up my calories and cycle it a little. They still don't go over 3k though.

    ---------------------------------------------------------------------------------------
    PROS & CONS

    PROS
    - strength increases.
    - Intensity still high, but it was better with JW.
    - No sides.

    CONS
    - I'm missing JW..
    •   
       

  3. Day 36


    MONDAY 100707 - JW + BAM Week 6

    DIET: High carb day ~2800cals

    CARDIO: None

    TRAINING: Upper Body
    V Grip Chest Supported T-bar rows
    LT: 8 x 35/40/45kg (120s)
    TT: 8 x 46.25kg, 10 x 41.25kg, 12 x 36.25kg (120s)

    Alt. Cable Rows to hips (1s peak contraction hold)
    LT: 10 x 60/70lbs, 12 x 80lbs (30s)
    TT: 12,12,15 x 80lbs (30s)

    Neutral Grip (NG) Pulldowns
    LT: 12,12,12 x 120lbs (60s)
    TT: 12,12,12+4+4 (RP) x 120lbs (60s)

    Flat DB Press (full ROM with stretch at bottom)
    LT: 8,8,8 x 22.5kg (120s)
    TT: 8,8,10 x 22.5kg (120s)

    Yeah buddy!! Very pleased with this set. Form was excellent. Now, time for a 10 x 3 x 22.5kg next week.

    Flat DB Flyes (controlled -ve and stretch at bottom)
    LT: 10,10,12 x 10kg (60s)
    TT: 10,10,15 x 10kg (60s)

    Seated DB OH press (full ROM with stretch at bottom)
    LT: 10,10,10 x 15kg (120s)
    TT: 8,8,9 x 17.5kg (120s)

    Seated Side laterals
    TT: 12 x 7.5kg, 12,12 x 10kg (60s)
    TT: 12 x 10kg, 15 x 7.5kg, 20 x 5kg (60s)

    CG Cable Curls
    LT: 20 x 4 x 60lbs (60s)
    TT: 20 x 2 x 70lbs (60s)

    CG Cable Curls s/s RG cable curls
    TT: 20/10 x 2 x 70/40lbs (60s)

    RG cable curls (21's)
    TT: 7/7/7 x 30lbs, 7/7/7 x 40lbs

    Straightbar pushdowns
    LT: 10 x 4 x 70lbs
    TT: 20 x 3 x 50lbs

    ---------------------------------------------------------------------------------------
    EVO STACK RATINGS
    -basic rating counters only to keep it simple and easy to follow-

    Strength: [^^^^^]
    Energy/Intensity: [^^^^^]
    Libido: [^^^^^]

    ---------------------------------------------------------------------------------------

    Thoughts..
    Its coming.. i'm soooo.. ready to give my STRENGTH ratings a 5.

    I'm gonna hold it out a little longer to see if it really BLOWS me away.
  4. Day 39


    THURSDAY 190707 - BAM + PA Week 6

    DIET: 2800cals

    CARDIO: None

    TRAINING: Chest
    Low Incline DB press
    LT: 10,10,10 x 22.5kg (60s)
    TT: 10,10, 12+4+3(RP) x 22.5kg (60s)

    RP=Rest Paused

    High Incline DB Press
    LT: 15,15,15 x 12.5kg (45s)
    TT: 15,15,17 x 12.5kg

    Low Incline DB 'pinkie' Flyes
    LT: 20,20,20 x 7.5kg (45s)
    TT: 20 x 3 x 7.5kg (45s)

    Machine Flyes
    3 sets

    ---------------------------------------------------------------------------------------
    EVO STACK RATINGS
    -basic rating counters only to keep it simple and easy to follow-

    Strength: [^^^^^]
    Energy/Intensity: [^^^^^]
    Libido: [^^^^^]

    ---------------------------------------------------------------------------------------

    Thoughts..
    Strength was up, but wasn't great. Form was a little off too.. damn.
  5. Day 40


    FRIDAY 200707 - BAM + PA Week 6

    DIET: 3000cals

    CARDIO:None

    TRAINING: Back
    Neutral Grip (Shoulder width) Pulldowns
    LT: 10,10,10 x 150lbs (60s)
    TT: 12,12,12+4+3(RP) x 135lbs (60s)

    Decided to go down in weight by a plate to get higher reps. Pleased with this set. Previous best was 10,10,12 x 135lbs

    Reverse Grip (Shoulder Width) Pulldowns
    LT: 15,15,15 x 120lbs (60s)
    TT: 10 x 3 x 135lbs (60s)

    1 Arm DB rows (to bottom of ribcage)
    LT: 15 x 3 x 22.5kg (30s)
    TT: 1,15,20 x 22.5kg (30s)

    DC's Bent over rope pulls (slow -ve.. 3X0 tempo)
    LT: 15 x 3 x 50lbs (45s)
    TT: 15,15,20 x 50lbs (45s)

    Straight-arm Pulldown pullovers
    LT: 20 x 3 x 30lbs (30s)
    TT: 20 x 3 x 30lbs (30s)

    ---------------------------------------------------------------------------------------
    EVO STACK RATINGS
    -basic rating counters only to keep it simple and easy to follow-

    Strength: [^^^^^]
    Energy/Intensity: [^^^^^]
    Libido: [^^^^^]

    ---------------------------------------------------------------------------------------

    Thoughts..

    Strength gains, as i progress, have been sorta slow relatively. Initially, they were good as i wasn't gaining THAT fast. But now, its still at sorta the same speed. Bumping cals a little to 3k to see how it goes.
    •   
       

  6. Day 41


    SATURDAY 210707 - BAM + PA Week 6

    DIET:Med carb day ~3000cals

    CARDIO: None

    TRAINING: Delts/Arms

    Standing Arnold Presses
    LT: 10,10,8+2 x 17.5kg (60s)
    TT: 10,10,10+4+2(RP) x 17.5kg (60s)

    Bent Over Rear Laterals
    LT: 15,15,15 x 5kg (60s)
    TT: 15,15,15 x 5kg (60s)

    Side laterals on Incline Bench
    LT: 15 x 3 x 5kg (45s)
    TT: 17,17,20 x 5kg (45s)

    Alt. Leaning cable side laterals
    TT: 25 x 3 x 20lbs (15s)

    Incline DB Curls (wrist relaxed and focus on twisting pinkie in, targeting short bicep head)
    TT: 15 x 3 x 7.5kg (60s)

    Nautilus Preacher curl machine (upper arms parallel to floor)
    LT: 20 x 3 x 70lbs (60s)
    TT: 20 x 3 x 70lbs (60s)

    DB Ext.
    LT: 15,15,15 x 22.5kg (60s)
    TT: 15,15,15 x 22.5kg (60s)

    Bentover OH Cable Rope Extensions
    LT: 20 x 3 x 30lbs (45s)
    TT: 20 x 3 x 30lbs (45s)

    ---------------------------------------------------------------------------------------
    EVO STACK RATINGS
    -basic rating counters only to keep it simple and easy to follow-

    Strength: [^^^^^]
    Energy/Intensity: [^^^^^]
    Libido: [^^^^^]

    ---------------------------------------------------------------------------------------

    Thoughts..
    Good intensity/focus here, but a little tricky on the strength part. My delt arms workout normally don't see a lot of PRs as i really aim to squeeze and 'feel' each muscle and not let weight swamp everything. Pretty pleased with this workout though.

    Everything's been going fine, no sides whatsoever.

    PA+BAM have been sorta working 'behind-the-scenes' as i don't really 'feel' it. Whether it worked or not would come in at the end. Tale-of-the-tape
  7. Week 6 (of 12) mini review


    Not gonna enter anything. Pretty much similar to last week with regards to EVO Stack's effects. Only thing's changed is diet. Upped cals a little.

    So far so good!

    Quote Originally Posted by lionelxxl View Post
    Honestly, since i stopped JW, i've been missing it just a little. I can tell its not there but BAM + PA has been holding out pretty well.

    ---------------------------------------------------------------------------------------
    WEEKLY EVO STACK RATINGS (WEEK 4)
    -basic rating counters only to keep it simple and easy to follow-

    Strength: [^^^^^]
    Energy/Intensity: [^^^^^]
    Libido: [^^^^^]

    ---------------------------------------------------------------------------------------
    Strength increases continues as i bump up my calories and cycle it a little. They still don't go over 3k though.

    ---------------------------------------------------------------------------------------
    PROS & CONS

    PROS
    - strength increases.
    - Intensity still high, but it was better with JW.
    - No sides.

    CONS
    - I'm missing JW..
  8. Day 43


    MONDAY 230707 - BAM + PA Week 7

    DIET: 3000cals

    CARDIO: None

    TRAINING: Chest
    Flat DB Press
    LT: 8,8,10 x 22.5kg (120s)
    TT: 8,8,8 x 25kg (120s)

    Atrainer's cable flyes
    TT: 10,10,10 x 20lbs (75s)

    INSANE contractions! This is a keeper. Thanks Atrainer

    Low Incline DB Flyes
    TT: 15,15,15 x 5kg (60s)

    Dec Pec Machine Flyes
    TT: 25,25,25 x 40lbs (45s)

    ---------------------------------------------------------------------------------------
    EVO STACK RATINGS
    -basic rating counters only to keep it simple and easy to follow-

    Strength: [^^^^^]
    Energy/Intensity: [^^^^^]
    Libido: [^^^^^]
    *new* Mind-Muscle Connection (MMC)
    [^^^^^]
    ---------------------------------------------------------------------------------------

    Thoughts..
    Added in a new category for my 'scoring' basis. Not gonna worry too much (Note: Still of concern, but not priority) about strength and weight lifted BUT concentrating on 'feeling' the muscle work. EVO stack has been bringing the goods so i'm not too concerned bout beating the logbook each week.
  9. Day 50


    MONDAY 300707 - BAM + PA Week 8

    DIET: 3000cals

    CARDIO: None

    TRAINING: Upper Body
    Flat DB Press (full ROM with stretch at bottom)
    LT: 8,8,10 x 22.5kg (120s)
    TT: 8,8,10 x 22.5kg (120s)

    Didn't get any PRs, but i was really happy i improved on my form. Focusing on the contraction instead of the push.

    Flat DB Flyes (controlled -ve and stretch at bottom)
    LT: 10,10,15 x 10kg (60s)
    TT: 12,12,15 x 10kg (90s)

    Neutral Grip (NG) Pulldowns
    LT: 12,12,12+4+4 (RP) x 120lbs (60s)
    TT: 8,8,8 x 135lbs (90s)

    V Grip Chest Supported T-bar rows (Low Grip)
    TT: 15 x 3 x 20kg (90s)

    Alt. Cable Rows to hips (1s peak contraction hold)
    TT: 12 x 10/20/30kg

    Seated DB OH press (full ROM with stretch at bottom)
    LT: 8,8,9 x 17.5kg (120s)
    TT: 8,8,8 x 17.5kg (120s)

    I made this a little harder for myself by pausing at the bottom of the motion for a 1-2s count. This meant i was effectively pressing from a dead stop each rep. That made things much harder but i'm happy with the set.

    W DB Press
    LT: 15 x 3 x 5kg (60s)
    TT: 20 x 3 x 5kg (60s)

    CG Cable Curls s/s Preacher Machine Curls (Low Seat) s/s CG Cable Curls s/s TT: 12/12/12/12 x 2 x 80/50lbs

    Bodyweight dips s/s Cable Cross body tris ext. s/s Bodyweight dips s/s Cable Cross body tris ext.
    TT: 10/20/10/20 x 2 x BW/20lbs

    ---------------------------------------------------------------------------------------
    EVO STACK RATINGS
    -basic rating counters only to keep it simple and easy to follow-

    Strength: [^^^^^]
    Energy/Intensity: [^^^^^]
    Libido: [^^^^^]
    Mind-Muscle Connection (MMC)
    [^^^^^]

    ---------------------------------------------------------------------------------------

    Thoughts..
    I apologize for not updating for some time as i was away for a school camp and spend very little time on the boards.

    I'm back now, with the new school term in view, all ready to go.

    This workout went really well and very happy with the improved MMC. I've been addicted to such training vids, be it Milos Sarcev, Charles Glass, Toney Freeman and so on.. all on the bb.com video page, and how they tweak and adjust to get a better mind muscle connection.

    Its helping!

  10. very nice, do you have picture's of yourself of result's because i think i'm using later the same stack but i don't know what PA is, can you tell me what that is?
    thx

  11. Whats your weight now?
  12. its on another site


    Quote Originally Posted by dyllon View Post
    very nice, do you have picture's of yourself of result's because i think i'm using later the same stack but i don't know what PA is, can you tell me what that is?
    thx
    Thanks for the compliments. PA was ok.. it wasn't THAT good. I didn't really get anything, not much at least, out of it.

    The best part of the stack was with JW. Again, JW+PA may be awesome, i don't know as i ran (or am running) it for the recommended 12 weeks where PA gets stacked first with BAM then Restore.

    I'd try JW for 8 weeks stacked with PA the last 4 weeks, Restore after that if i were you.
  13. if i remember correctly


    Quote Originally Posted by drksun View Post
    Whats your weight now?
    As of yesterday or 2 days back, it was around 195lbs.
  14. Day 51


    TUESDAY 310707 - BAM + PA Week 8

    DIET: 3000cals

    CARDIO: None

    TRAINING: Lower Body/Traps
    Narrow Stance Back Squats
    -weight without bar-
    TT: 8,8,8,8,8 x 80kg (90s)

    Good set. Narrowed stance till bout 1 foot's distance apart rom each other and this made the exercise hard! Thats what i wanted though. Didn't want to go all comfortable and wide and put up huge numbers and give my lower back, instead of my quads, a beating.

    Lying Hamstring Curls
    TT: 10,10,10,10 x 65lbs (90s)

    Leg Ext.
    LT: 10,10,10 x 95lbs (60s)
    TT: 12,12,12,12 x 95lbs, 20 x 50lbs, X-Reps (60s)

    Nautilus Standing calf machine
    LT: 12,12,12,15 x 60kg (60s)
    TT: 12,12,12,15 x 60kg (60s) (toes pointing IN)

    Incline Bench DB shrugs
    TT: 15 x 12.5kg, 10 x 15kg, 20 x 17.5kg

    Dediced to work my traps a little as i've never worked them directly before. Instead of debating whether to put them on delts or back day (they are back to back), i decided, screw it, do it with legs. This way, i get enough rest to hit them indirectly on delts and back day.

    ---------------------------------------------------------------------------------------
    EVO STACK RATINGS
    -basic rating counters only to keep it simple and easy to follow-

    Strength: [^^^^^]
    Energy/Intensity: [^^^^^]
    Libido: [^^^^^]
    Mind-Muscle Connection (MMC)
    [^^^^^]

    ---------------------------------------------------------------------------------------

    Thoughts..
    Not much comments bout stregth and i switched things up a little. Giving front squats a little break.. been doing so for bout 8-10 weeks.

    Pumps were awesome and i was duck walking after my leg extensions.. hehe

    Oh yeah, LAST DAY on BAM. It'll be Restore + PA from tomorrow out.
  15. Day 53


    THURSDAY 020807 - PA + Restore Week 8

    DIET: 3000cals

    CARDIO: None

    TRAINING: Chest/Abs
    Low Incline DB Press
    LT: 10,10,9 x 22.5kg (60s)
    TT: 11,11,11 x 22.5kg (60s)

    High Incline DB Flyes
    LT: 15 x 3 x 7.5kg (60s)
    TT: 12,12 x 10kg, 12 x 12.5kg (60s

    Atrainer Flat cable flyes
    LT: 10 x 3 x 20lbs (60s)
    TT: 10 x 3 x 20lbs (60s)

    Cable Crossovers
    TT: 12 x 3 x 30lbs (60s)

    Abwork

    ---------------------------------------------------------------------------------------
    EVO STACK RATINGS
    -basic rating counters only to keep it simple and easy to follow-

    Strength: [^^^^^]
    Energy/Intensity: [^^^^^]
    Libido: [^^^^^]
    Mind-Muscle Connection (MMC)
    [^^^^^]

    ---------------------------------------------------------------------------------------

    Thoughts..
    Workout went well. First one with PA + Restore

    Improved on my incline DB bench and pleased with that. Abwork was awesome too.
  16. Day 54


    FRIDAY 030807 - PA + Restore Week 8

    DIET: 3000cals

    CARDIO: None

    TRAINING: Back
    Hammer Grip Pulldowns
    LT: 12,12,12 x 135lbs (60s)
    TT: 12,12 x 135lbs, 8 x 150lbs (60s)

    DB Rows (to hips) with 1s peak contraction
    LT: 15 x 3 x 20kg (30s)
    TT: 12 x 3 x 22.5kg (30s)

    CG RG pulldowns
    TT: 12 x 3 x 9lbs (60s)

    1 arm Chest supported rows
    TT: 10 x 3 x 5kg

    ---------------------------------------------------------------------------------------
    EVO STACK RATINGS
    -basic rating counters only to keep it simple and easy to follow-

    Strength: [^^^^^]
    Energy/Intensity: [^^^^^]
    Libido: [^^^^^]
    Mind-Muscle Connection (MMC)
    [^^^^^]

    ---------------------------------------------------------------------------------------

    Thoughts..
    I stretched the hell outta my lats/back after the workout. Strtching it till it 'popped'.. well sorta. It really helps with my mind-muscle connection.

    This workout was ok, but my MMC could be better.
  17. Day 55


    SATURDAY 040807 - PA + Restore Week 8

    DIET: 3000cals

    CARDIO: None

    TRAINING: Delts/Arms
    Seated BB BTN Press
    LT: 11,10,9 x 20kg (60s)
    TT: 10,10,10 x 20kg (60s) (301 tempo)

    DiamondDelt's Lying Side DB presses
    LT: 15 x 3 x 10kg (60s)
    TT: 15 x 12.5kg, 12,12 x 15kg (60s)

    Lying Side lateral raises
    LT: 15 x 3 x 5kg (30s)
    TT: 12,12 x 7.5kg (30s)

    Incline Bench raises
    LT: 15 x 3 x 5kg (60s)
    TT: 15 x 5kg, 12 x 7.5kg (45s)

    Alt Cable Side laterals
    LT: 25 x 3 x 20lbs (30s)
    TT: 15,15 x 30lbs (30s)

    Alt DB Curls on Preacher bench
    TT: 20 x 3 x 5kg (no rest)

    Double DB Incline Curls
    LT: 10 x 3 x 7.5kg (60s)
    TT: 12 x 3 x 7.5kg (60s)

    Skullcrushers
    LT: 10 x 3 x 25kg (60s)
    TT: 10 x 3 x 25kg (60s)

    Bent Over Cable Rope Ext.
    LT: 20 x 3 x 30lbs (45s)
    TT: 20 x 3 x 30lbs (45s)

    ---------------------------------------------------------------------------------------
    EVO STACK RATINGS
    -basic rating counters only to keep it simple and easy to follow-

    Strength: [^^^^^^]
    Energy/Intensity: [^^^^^]
    Libido: [^^^^^]
    Mind-Muscle Connection (MMC)
    [^^^^^]

    ---------------------------------------------------------------------------------------

    Thoughts..
    Strength was up and a lot of my reps/sets were smoother and with much better form.

    However, MMC wasn't really up to par. Raises and low/mod reps just don't go hand-in-hand for me. I tried to keep everything low (or at least relative) at bout 15 reps max and down to 6-8 reps. But this was hard to achieve with the raises and supplementary muscles come into play really quickly when the weight is heavy.

    Fault on my part for that too. Gotta work harder.
  18. Week 9 (of 12) mini review


    This is the week where PA made its exit.. i miss those nice gold shiny capsules.. I'm on Restore EXCLUSIVELY (3 caps/day) from now till the end.

    ---------------------------------------------------------------------------------------
    WEEKLY EVO STACK RATINGS (WEEK 9)
    -basic rating counters only to keep it simple and easy to follow-

    Strength: [^^^^^]
    Energy/Intensity: [^^^^^]
    Libido: [^^^^^]
    Mind-Muscle Connection (MMC): [^^^^^]

    ---------------------------------------------------------------------------------------
    Strength wasn't really the focus this week as i dropped weight and focused on higher periods of Time-under-tension. Utilizing techniques like negatives, slow positives and drop sets. Thus exercises were mostly different and not comparable to previous weeks. No PRs and none attempted.

    On the other hand, intensity is still the same, if not better. Its the home stretch and everything is going good. I'm personally making sure it is.

    Restore has been EXCELLENT so far. I funny how most of the reviews on bb.com about it has nothing bad, mostly good, to say about it. Restore is really a very good product and i will not hesitate to try it again.

    Why?

    I'll re-state them in the 'PROS & CONS' section below but here it is
    a) Libido is up. By quite a lot compared to the past few weeks. Again, its RELATIVE.
    b) MUCH better sleep. I've been sleeping deeper and having some pretty wild dreams. Some connected the point A..
    c) Increase in body temp (esp after meals). This effect was experienced previously while on JW. I'm not sure if this is an effect of increased free/decreased bound testosterone but this feels very similar to when i was JW.

    (NOTE: How my strength goes, we'll know next week)

    ---------------------------------------------------------------------------------------
    PROS & CONS

    PROS
    - High intensity and energy in the gym
    - Increase in body temp while diet was similar to last weeks. No SIGNIFICANT diet/supplement changes
    - Libido UP
    - Deeper sleep.

    CONS
    - None, but I'm STILL missing JW.. lol[/QUOTE]
  •   

      
     

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