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

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


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


    HUGE thanks to ALRIndustries and their reps namely Kathy and Jim (fit and viper) for the opportunity to log this. I am gonna give this an log a non-sciency feel. Peppering a log with things like ecdy science or how AIs are help in building muscle/controlling cortisol etc are just not up my alley.

    I have no reason, besides them giving me the free supps, to log it in a way that may put the EVO stack in a good light. Personally, i've read and heard the several complaints about the company and i am on the fence. This log and opportunity couldn't come at a better time to put my queries, and hopefully a few others, of the efficacy of this stack. I will take note of the day-day goings while on this stack.. things like water retention and/or libido and/or strength and a host of other factors i view more beneficial to a 'log-reader' than the usual science stuff. Call it 'bro-science' or what have you but i feel things like that would help in a person's decision to purchase the stack to a larger extent.

    Let's get this started!

    Personal Info (110607):
    Weight: 187lbs
    Waist: 33"
    Arms: 15.125"
    Chest (Arms raised in the air): 40"
    Quads: 25.125"

    Diet:
    High carb: 225g pro, 200g carbs, 40g fat
    Normal: 250g pro, 125g carbs, 40g fat

    2-3 high carb days a week on training days where huge/several bodyparts are worked.

    Training:
    5 days a week.
    M: Upper Body
    Tu: Lower Body
    W: Off
    Th: Chest
    Fr: Back
    Sa: Delts/Bis
    Su: Off

    Cardio:
    PWO cardio at least 3 x a week and HIIT sessions 1-2 times a week on off days.

    Supplements:
    Omega Sports ONE
    S.A.N THYROCUTS II

    PLUS ALRI EVO STACK (of course!)

    Basics like multis, l-theanine, zinc pico, whey/caesin, creatine mono, vit c/b, calcium, fish oils.

    Modus Operandi (dosage of the evo stack):
    I'll be going at it for 12 weeks. It'll be the in between of the recommended cutting and bulking protocol off the ALRI site.

    Basically its an introduction of a new 'player' every 3 weeks.
    Week 1-3: JW
    Week 4: JW+BAM
    Week 5-6: BAM
    Week 7: BAM+PA
    Week 8-9: PA
    Week 10: PA+Restore
    Week 11-12: Restore

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    Day 2


    TUESDAY 120607 - Jungle Warfare Week 1

    DIET: High carb day ~2100cals

    CARDIO: 10 mins PWO ~ 125 cals burned

    TRAINING: Lower Body
    Front Squats
    -weight excluding bar-
    LT: 6,6,6,6,6 x 80kg (90s)
    TT: 6,6,6,6,6 x 80kg (90s)

    Leg Ext (1s peak contraction) s/s adductors machine
    LT: 12/15 x 5 x 85lbs/80lbs (45s)
    TT: 15/15 x 5 x 85/80lbs (45s)

    SLDL
    -weight excluding bar-
    LT: 10 x 40/45/50/55kg (90s)
    TT: 8,8,8,8 x 55kg (60s)

    Nautilus Standing calf machine
    LT: 15,15,15,15 x 55kg (60s)
    TT: 15,15,15,15 x 55kg (60s)

    Abwork

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

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

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

    Thoughts..

    2nd day and nothing out of the ordicary as yet. I prefer it as such.. when a supp works sorta 'behind the scenes' rather than giving me a stim-like feel or something that hits me hard.. i hate the post-period of such supps as it take some time to acclimatize to non-usage of the supp.

    There seem to be a slight dryness in the mouth issue so far. I'm not 100% about that and will monitor it.
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    Good luck buddy...
    Diet and Nutrition Advisor
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    bf% and measurements


    I took some caliper readings yesterday night and here they are.. Calculated them off this site here: http://www.abcbodybuilding.com/bodyfatarticle.php

    1. Triceps - 3mm
    2. Abdominal - 13mm
    3. Chest - 7mm
    4. Thigh - 5mm
    5. Suprailiac (iliac crest) - 11mm
    6. Midaxillary - 8mm
    7. Subscapular - 30mm

    BF: 10.16.. probably closer to 12-13%
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    Day 4


    THURSDAY 120607 - Jungle Warfare Week 1

    DIET: High carb day ~2100cals

    CARDIO: 20 mins PWO ~ 300 cals burned

    TRAINING: Chest
    Flat DB Press
    LT: 8,8,8 x 27.5kg (75s)
    TT: 10,10,10 x 27.5kg (75s)

    Was surprised how i managed to get 3 x 10 on this as i was really struggling with the 8/9th rep the previous workout. STOKED!!

    Low Incline DB press
    LT: 12,12,12 x 17.5kg (60s)
    TT: 15,15,15 x 17.5kg (60s)

    Low Incline DB 'pinkie' flyes (60s)
    LT: 15,15,15 x 7.5kg
    TT: 15,15,15 x 7.5kg

    Abwork

    Cardio

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

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

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

    Thoughts..

    The dryness in the mouth is still there.

    First insight of JW's strength increasing capabilities today! lol. Felt really good on beating the logbook for BOTH my DB presses. Pretty happy. Hope it continues babay!
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    Day 5


    FRIDAY 150607 - Jungle Warfare Week 1

    DIET: High carb day ~2100cals

    CARDIO: 20 mins PWO ~ 225 cals burned

    TRAINING: Back
    Neutral Grip (Shoulder width) Pulldowns
    LT: 8,8,10 x 105lbs (60s)
    TT: 10,10,10 x 120lbs (60s)

    Easy peasy! lol. Ok, the last rep of the 3rd set was a bit 'cheat-y', but the strength increase from the previous workout was definitely noticeable.

    Reverse Grip (Shoulder Width) Pulldowns
    LT: 12,12,12 x 120lbs (60s)
    TT: 10,10,10 x 135lbs (60s)

    Nautilus T bar rows (hitting upper back/traps)
    LT: 8,8,8 x 70kg (90s)
    TT: 8,8,8 x 80kg (75s)

    1 Arm DB rows (to bottom of ribcage)
    TT: 15,15,15 x 17.5kg

    Fought really hard to establish a good MMC on this one and glad i achieved it. My left side has always not responded as well as my right and i made it damn sure that my left lat was always 'feelin it'.. the same way as my right. Good set.

    Abwork

    Cardio

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

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

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

    Thoughts..

    I'm starting to love back workouts..! Its always been one of the harder bodyparts for me to 'feel' and the extra work i've been putting into it is paying off. The Mind-Muscle-Connection during this workout was very good. Not excellent yet but thats what i aim for.

    Strength is increasing..

    Thirst is there.. i'm not really bothered by this but some may wanna take note of this dryness in the mouth, especially during workouts.

    Also, i find myself to be able to sleep for much longer. No lethargy or such issues here, but just that if i wanted to 'sleep in', i could. No problem otherwise.
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    Day 6


    SATURDAY 160607 - Jungle Warfare Week 1

    DIET: High carb day ~2100cals

    CARDIO: 10 mins PWO ~ 125 cals burned

    TRAINING: Delts/Arms
    Standing Arnold Presses
    LT: 10,9,8 x 17.5kg (60s)
    TT: 10,10,7 x 17.5kg (60s)

    Bad set.. i'm gonna increase rest to 75s and try for 10,10,10 x 17.5kg next week. I want it so bad..

    Standing Side Laterals
    LT: 12,12 x 10kg (60s)
    TT: 15,15 x 10kg (60s)

    Heavy DB 'cheat' upright rows
    TT: 10,10,10 x 20kg (60s)

    Incline DB Curls
    LT: 10,10,10 x 10kg (60s)
    TT: 8 x 12.5kg, 11,12 x 10kg (60s)

    Skullcrushers
    LT: 10,10,10 x 20kg (60s)
    TT: 8,8,10 x 25kg (60s)

    Seated DB Hammer curls
    TT: 20,20,20 x 5/5kg (45s)

    Cable Rope Extensions
    TT: 20,20,20 x 60lbs (45s)

    Abwork

    Cardio

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

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

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

    Thoughts..
    Wasn't that GREAT strength and intensity wise.. but no worries. I'm confident of bouncing back stronger and more determined after this coming rest day, sunday. Will be all set and ready for the coming week. Huge numbers or not, it'll be balls to the walls!
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    Week 1 (of 12) mini review


    Its been a week on the EVO stack, specifically JW only week, and here are my thoughts on how it went.

    ---------------------------------------------------------------------------------------
    WEEKLY EVO STACK RATINGS (WEEK 1)
    -basic rating counters only to keep it simple and easy to follow-

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

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

    As you can see, the ratings/scores are quite modest. Basically, the 3 rating counters (strength/intensity/libido) are definitely present and i'm liking what i've seen so far. BUT, i'm keeping the scores in check as i'm expecting A LOT.. MUCH MUCHmore from the stack and i know it'll deliver. Hell, just a week has passed and i'm already seeing a lot of potential.

    ---------------------------------------------------------------------------------------
    PROS [] & CONS [] (Cliff Notes Style)

    PROS
    - strength increases
    - good intensity/energy in the gym (without any preworkout drinks or stimulants)
    - no alleged 'side effects' like hair loss, puffy/sensitive nipples, acne and so on. Hopefully (fingers crossed).. NEVER
    - libido.. loss/increased? Nothing. I'm not a highly sexed guy.. lol. Nothing doing in this department and i would keep it that way..
    - no sleep loss/disturbances etc. My last dose is at arounf 6-7pm and i have no problems sleeping after that. Come to think of it, bedtime has been pretty good!

    CONS
    - only 1. Quite often, during my workouts, i find my mouth pretty dry. I don't really associate it with thirst but its an obvious lack of water/saliva in the mouth. Not that its a BAD 'CON' actually. Kinda makes me drink more and keep my water intake up! lol
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    Day 8


    MONDAY 180607 - Jungle Warfare Week 2

    DIET: High carb day ~2100cals

    CARDIO: None

    TRAINING: Upper Body
    Assisted Nautilus Pullup machine
    LT: 6,6,6,8 x 95lbs (90s)
    TT: 6,6,6 x 80lbs (120s)

    V Grip Chest Supported T-bar rows
    LT: 8 x 25/30/35kg (90s)
    TT: 8 x 30/32.5/35kg (120s)

    Neutral Grip (NG) Pulldowns
    LT: 12,12,12 x 105lbs (60s)
    TT: 10,10,12 x 120lbs (75s)

    Flat Hammer Machine chest press
    TT: 6 x 155/160/165lbs (120s)

    Decline Machine Pec Flyes (1s peak contraction)
    LT: 15,15 x 65lbs (60s)
    TT: 20 x 65lbs, 15 x 80lbs

    These left my pecs PUMPED! Had excellent contraction on these and boy did i look swole in the mirror.. lol.

    BTN Seated BB OH press
    -weight excluding bar-
    LT: 8 x 20/20/25kg (90s)
    TT: 8 x 25/30/35kg (120s)

    Machine Side laterals
    LT: 15,15 x 65lbs (60s)
    TT: 17,17 x 65lbs (60s)

    Nautilus Preacher curl machine (with seat adjusted all the way down)
    TT: 15,15,15,15 x 65lbs (60s)

    Insane contractions.. i adjusted the seat so i was sorta curling with my shoulders parallel to the ground

    Straight-bar Cable Pushdowns
    LT: 10,10,10,10 x 60lbs (60s)
    TT: 10,10,10,10 x 70lbs (60s)

    Pinwheel curls s/s Overhead DB Extension
    LT: 15/20,15/20 x 10/20kg (60s)
    TT: 15/20,15/20 x 10/22.5kg (60s)

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

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

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

    Thoughts..
    Was a great workout! I decided to increase rest periods across the board and focus on weight (with good MMC of course) as i start consuming more calories. Strength increases were really obvious but some of it may be contributed to the increased rest periods (but i really felt very stong.. we'll see next week! )
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    Day 9


    TUESDAY 190607 - Jungle Warfare Week 2

    DIET: High carb day ~2100cals

    CARDIO: None

    TRAINING: Lower Body
    Front Squats
    -weight excluding bar-
    LT: 6,6,6,6,6 x 80kg (90s)
    TT: 8 x 70/72.5/75/80kg, 5 x 82.5kg (120s)

    Leg Ext (1s peak contraction) s/s adductors machine
    LT: 15/15 x 5 x 85/80lbs (45s)
    TT: 15/15 x 5 x 90/85lbs (60s)

    SLDL
    -weight excluding bar-
    LT: 8,8,8,8 x 55kg (60s)
    TT: 8,8,8,8 x 57.5kg (60s)

    Nautilus Standing calf machine
    LT: 15,15,15,15 x 55kg (60s)
    TT: 15,15,15,15 x 57.5kg (60s)

    Abwork

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

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

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

    Thoughts..

    Wasn't a 'GREAT' workout, but i damn sure gave it what i had (at least i think idid). Wasn't really happy with the effort.. but boy are my quads/hams sore today.

    I'm in 2 minds about increasing cals. Not sure if it'll defeat the purpose of the log, which is to test the EVO Stacks Lean mass/recomp abilities. I really wanna keep my BF% low.

    I may throw in a refeed or 2 per week instead of increasing cals across the board. Looking forward to the next session where i'll annihilate chest.
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    Day 11


    THURSDAY 210607 - Jungle Warfare Week 2

    DIET: High carb day ~2400cals

    CARDIO: 20 mins PWO ~ 300 cals burned

    TRAINING: Chest
    Flat DB Press
    LT: 10,10,10 x 27.5kg (75s)
    TT: 10,10,10 x 27.5kg (60s)

    Low Incline DB press
    LT: 15,15,15 x 17.5kg (60s)
    TT: 15,15,17 x 17.5kg (60s)

    Flat DB 'pinkie' flyes
    LT: 15,15,15 x 10kg

    Abwork

    Cardio

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

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

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

    Thoughts..

    SLIGHT increase in strength today. Not sure why but the strength gains from JW seems to have slowed (almost stopped). I will keep eating clean at or around maintenance and continue monitoring the situation.

    No real reason for me to increase cals for the sake of strength as i'd like to see the EVO Stack's abilities on a maintenance kinda cal intake.
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    Day 12


    FRIDAY 220607 - Jungle Warfare Week 2

    DIET: High carb day ~2500cals

    CARDIO: None

    TRAINING: Back
    Neutral Grip (Shoulder width) Pulldowns
    LT: 10,10,10 x 120lbs (60s)
    TT: 10,10,12 x 120lbs (60s)

    Reverse Grip (Shoulder Width) Pulldowns
    LT: 10,10,10 x 135lbs (60s)
    TT: 10,10,11 x 135lbs (60s)

    Boy.. these were hard!

    Close grip cable rows

    1 Arm DB rows (to bottom of ribcage)
    LT: 15,15,15 x 17.5kg (30s)
    TT: 12,12,12,12,12 x 20kg

    Awesome awesome set with excellent MMC. Left lat MMC is getting better. Will still work at it!

    Abwork

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

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

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

    Thoughts..

    Small strength increases. A few of the fnal reps felt slightly easier. Not much to warrant an increase in strength rating though. I will just keep plugging away at it.

    Otherwise, i was very pleased with this workout. Feeling sore in thr right place today and this makes my day.. Back day is starting to be my favorite day
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    Day 13


    SATURDAY 230607 - Jungle Warfare Week 2

    DIET: High carb day ~2600cals

    CARDIO: 20 mins PWO ~ 225 cals burned

    TRAINING: Delts/Arms
    Standing Arnold Presses
    LT: 10,10,7 x 17.5kg (60s)
    TT: 10,10,10 x 15kg (60s)

    I went back down in weight as i was having problems with the 17.5kgs.. Did that decision pay off! Form was PERFECT and i was really happy with the set. Now, back to the 17.5kgs the next workout.

    Standing Side Laterals
    LT: 15,15 x 10kg (60s)
    TT: 15,15 x 7.5kg (60s)

    Hanging BB snatches
    -weight excluding bar-
    TT: 10,10,10 x 20kg

    Incline DB Curls
    LT: 8 x 12.5kg, 11,12 x 10kg (60s)
    TT: 10,10,10,12 x 10kg (60s)

    Excellent MMC!

    Alt. Seated DB curls
    TT: 15,20 x 4kg (45s)

    Skullcrushers
    LT: 8,8,10 x 25kg (60s)
    TT: 8,8,8,11 x 25kg (60s)

    GREAT set here too. Form was good throughout

    Bentover OH Cable Rope Extensions
    TT: 15 x 20lbs, 20 x 30lbs

    Cardio

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

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

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

    Thoughts..
    Was a good workout.. not many PRs or kicking the logbook's ass but i was pretty pleased with it. I had good form and excellent feel of the muscles i was working. Energy and all was really good also.

    On the other hand, i've been 'feeling' slight headaches, especially near dosages. Started 2 days back and have noticed them since. Very slight on the left of my head. Nothing huge enough for me to start panicking but just an FYI to anybody reading. No problems whatsoever with it.
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    Week 2 (of 12) mini review


    2 down! 10 to go! Don't want this to end though..

    ---------------------------------------------------------------------------------------
    WEEKLY EVO STACK RATINGS (WEEK 2)
    -basic rating counters only to keep it simple and easy to follow-

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

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

    Ratings about the same except intensity/energy getting slightly better. Strength isn't off the charts .. YET (according to fnf.. it'll kick in soon though!) Read in PT's (pu12en12g) journal too that it'll roughly kick in around the 2-3 week mark. So this week would be pretty exciting!

    ---------------------------------------------------------------------------------------
    PROS [] & CONS [] (Cliff Notes Style)

    PROS
    - strength increases. But its was lesser than week 1. Starting to slow.
    - great intensity/energy in the gym
    - good restful sleep every night.


    CONS
    - i'm starting to see a few. First being the headaches. Very slight throbs i noticed halfway through week 2 that were evident close to my dosages.
    - Slight lethargy. I usually don't yawn much during the day but i find myself guilty now.. hehe. (but like viper said, this lethargy may be from the increased effort we are able to put in the gym because of JW and thus a lack of sleep coupled with an increased workload may cause it) I will keep reasting as much as i can though
    - sensitive nipples but nothing puffy/gyno like
    (note: this cons are not proving to be a problem as of now and i don't really think about them nor let them affect me. But i felt it was necessary of me, as a tester/logger, to inform whoever is reading this log..)
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    Day 15


    MONDAY 260607 - Jungle Warfare Week 3

    DIET: High carb day ~2600cals

    CARDIO: Softball training in the afternoon

    TRAINING: Upper Body
    Assisted Nautilus Pullup machine
    LT: 6,6,6 x 80lbs (120s)
    TT: 6,6 x 80lbs, 5 x 65lbs (120s)

    V Grip Chest Supported T-bar rows
    LT: 8 x 30/32.5/35kg (120s)
    TT: 8 x 35/37.5kg, 10 x 40kg (120s)

    Neutral Grip (NG) Pulldowns
    LT: 10,10,12 x 120lbs (75s)
    TT: 12,12,12 x 120lbs (60s)

    BTN Seated BB OH press
    -weight excluding bar-
    LT: 8 x 25/30/35kg (120s)
    TT: 10,10 x 27.5kg, 12 x 30kg (120s)

    Machine Side laterals
    LT: 17,17 x 65lbs (60s)
    TT: 15 x 5 x 65lbs (60s)

    Flat Hammer Machine chest press
    LT: 6 x 155/160/165lbs (120s)
    TT: 10 x 110, 8 x 125/140lbs (120s)

    Decline Machine Pec Flyes (1s peak contraction)
    LT: 20 x 65lbs, 15 x 80lbs (60s)
    TT: 15 x 3 x 65lbs (60s)

    Nautilus Preacher curl machine (with seat adjusted all the way down)
    LT: 15 x 4 x 65lbs (60s)
    TT: 10 x 4 x 65lbs (60s)

    EXCELLENT contractions and pumps here.. even though i went down in reps.. i found myself focusing so much on the squeeze on each rep that i forgot i was doing 15 x 4 previously. These 10 x 4 with focus on MMC on each rep just took much more out of me.

    Straight-bar Cable Pushdowns
    LT: 10,10,10,10 x 70lbs (60s)
    TT: 10,10,10,12 x 70lbs (60s)

    Pinwheel curls s/s Overhead DB Extension
    LT: 15/20,15/20 x 10/22.5kg (60s)
    TT: 17/20 x 2 x 10/22.5kg (60s)

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

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

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

    Thoughts..
    No complaints and good workout overall. Strength increases slowly coming back. I see huge things this week! lol
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    Day 16


    TUESDAY 260607 - Jungle Warfare Week 3

    DIET: High carb day ~2600cals

    CARDIO: Softball training in the afternoon

    TRAINING: Lower Body
    Front Squats
    -weight excluding bar-
    LT: 8 x 70/72.5/75/80kg, 5 x 82.5kg (120s)
    TT: 10 x 5 x 65kg (120s)

    Went down in weight and focused on the reps. INTENSE baby!

    Leg Ext (1s peak contraction) s/s adductors machine
    LT: 15/15 x 5 x 90/85lbs (60s)
    TT: 15/12 x 5 x 90/80lbs (60s)

    This set was tough as i was quite spend from the high reps squats. PLUS, i did x reps at the end of the set that left my legs SWOLEN!

    SLDL
    -weight excluding bar-
    LT: 8,8,8,8 x 57.5kg (90s)
    TT: 8 x 50/55/60/65kg (90s)

    Nautilus Standing calf machine
    LT: 15,15,15,15 x 57.5kg (60s)
    TT: 15 x 4 x 57.5kg (60s)

    I really loved this set as each was contraction was awesome.

    Abwork

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

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

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

    Thoughts..

    Sore baby!! The 50 reps on the front squats (TOTAL) really fried my quads and boy do they feel good the day after! Hams/calves are really sore (GOOD!) too and it was a very good workout. Can't wait to go at it next week.
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    Day 17


    THURSDAY 210607 - Jungle Warfare Week 3

    DIET: High carb day ~2600cals

    CARDIO: 20 mins PWO ~ 250 cals burned

    TRAINING: Chest
    Flat DB Press
    LT: 10,10,10 x 27.5kg (60s)
    TT: 10,10,10 x 27.5kg (60s)

    Though i didn't really progress as you can see by the numbers, the form i had compared to the previous workouts' was much better. Happy with this set.

    Low Incline DB press
    LT: 15,15,17 x 17.5kg (60s)
    TT: 15,15,15 x 17.5kg (45s)

    Cut rest time and got the 15 x 3 i wanted

    Flat DB 'pinkie' flyes
    LT: 15,15,15 x 10kg (60s)
    TT: 15,15,15 x 10kg (45s)

    High Incline DB 'pinkie' flyes
    TT: 20,20,20 x 5kg (45s)

    Abwork

    Cardio

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

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

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

    Thoughts..

    SLIGHTGood intensity! Though i didn't really get the big numbers, i was happy with my form. I'm gonna keep plugging away and chipping the numbers and make sure my logbook doesn't get a field day.. ANYDAY. I'mso freakin determined to own it every workout and i hate it that today's a rest day.. DAMN!!

    I wanted to add that while posing after the workout, i saw some really cool vascularity and veins i haven't seen before.. They were in the middle of the pec line and i was stoked to see it.. lol. Hope more of em comes up soon.
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    Day 19


    FRIDAY 290607 - Jungle Warfare Week 3

    DIET: High carb day ~2500cals

    CARDIO:None

    TRAINING: Back
    Neutral Grip (Shoulder width) Pulldowns
    LT: 10,10,12 x 120lbs (60s)
    TT: 8,8,11 x 135lbs (60s)

    Reverse Grip (Shoulder Width) Pulldowns
    LT: 10,10,11 x 135lbs (60s)
    TT: 12,12,15 x 120lbs (60s)

    Went down in weight as i really wasn't happy with my form last week.. especially on the last few reps. MUCH better this time and i beat the 12x3 2 weeks ago too.

    Rev Grip Chest Supported T-Bar Rows
    TT: 10,10,10 x 20kg (60s)

    1 Arm DB rows (to bottom of ribcage)
    LT: 12,12,12,12,12 x 20kg (30s)
    TT: 15 x 3 x 20kg (15s)

    Straight-arm Pulldown pullovers
    LT: 15,15,15 x 60lbs (60s)
    TT: 20,20 x 50lbs (45s)

    Abwork s/s Back extensions

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

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

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

    Thoughts..

    Good workout and awesome intensity. Lethargy has been a non issue this week and i'm feeling good. Strength is slowly coming in and it seems like JW as just started to get to work.. easing the pedal to the metal.. let's see how fast this baby goes!
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    Day 20


    SATURDAY 300607 - Jungle Warfare Week 3

    DIET: High carb day ~2600cals

    CARDIO: None

    TRAINING: Delts/Arms

    BTN Seated BB OH press
    -weight excluding bar-
    LT: 10,10 x 27.5kg, 12 x 30kg (120s)
    TT: 10 x 30kg, 7 x 35kg, 6 x 40kg (120s)

    Standing Arnold Presses
    LT: 10,10,10 x 15kg (60s)
    TT: 10,10,11 x 15kg (60s)

    Standing 'Cheat' Side Laterals
    TT: 10 x 12.5/15kg (60s)

    Seated Lateral Raises
    TT: 20,20 x 5kg (60s)

    Machine Lateral Raises
    TT: 30,30 x 25lbs (45s)

    Incline DB Curls s/s OH DB Extension
    TT: 11/20 x 2 x 10/22.5kg, 11/20 x 2 x 10/20kg

    Nautilus Preacher curl machine (upper arms parallel to floor) s/s Bentover OH Cable Rope Extensions
    TT: 15/20 x 2 x 65lbs/30lbs

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

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

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

    Thoughts..
    Nice strength in this workout! Most obvious can be found in the Arnold Presses. I usually do this fresh, first thing in the workout, but i did this after a HEAVY set of OH Presses today and still mamnaged to get my reps, +1! (ps. all this while eating under 2800cals.. hehe.)

    One thing i've taken note also is the increase in bodyheat/temp POST meal. Even at night after my last meal (caesin shake + almonds). Its a very noticeable increase in my body temp and i can feel parts like behind my knees, neck getting slight perpiration and wet.

    It really seems like JW has kicked it. There's

    1. No more lethargy
    2. No more sensitive nipples
    3. Increased intensity/energy in the gym (no additional supplements)
    4. Slow but noticeable strength increases
    5. Increased body temp THROUGHOUT the day.

    (i will list more in my week 3 review tomorrow.. )
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    Week 3 (of 12) mini review


    Week 3 was great! Better than the past 2. More to come.. just 3 of 12!

    ---------------------------------------------------------------------------------------
    WEEKLY EVO STACK RATINGS (WEEK 3)
    -basic rating counters only to keep it simple and easy to follow-

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

    ---------------------------------------------------------------------------------------
    Strength gains started coming at around day 16/17 onwards and with the kicking in of JW, came a few pretty awesome 'sides' too.. lol

    Do note that i'm not on an all out bulk nor am i eating like 500-1000 cals above maintenance or something. So any 1-2 rep or 1-2 lbs increase per exercise is awesome for me.

    Looking forward to the introduction of BAM next week!

    ---------------------------------------------------------------------------------------
    PROS [] & CONS [] (Cliff Notes Style)

    PROS
    - strength increases. Week 3 > Week 1+2
    - great intensity/energy in the gym. Was very focused each workout.
    - increased body temp, most notably after food
    - sides experienced during week 2 have eased. Namely the sensitive nipples and the headaches.


    CONS
    - Lethargy. Much better than week 1 and 2 but its there. I know it.
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    Day 22


    MONDAY 260607 - Jungle Warfare + BAM Week 4

    DIET: High carb day ~2800cals

    CARDIO: Softball training in the morning

    TRAINING: Upper Body
    V Grip Chest Supported T-bar rows
    LT: 8 x 35/37.5kg, 10 x 40kg (120s)
    TT: 8 x 35/40/45kg (120s)

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

    Neutral Grip (NG) Pulldowns
    LT: 12,12,12 x 120lbs (60s)
    TT: 10,10,12 x 120lbs (60s)

    Went down in reps, though i decreased rest periods but i felt really strong on this. MMC was A+++++!! Excellent stuff. Focused on keeping my elbows in line and pulling them to the front of my body. Lower lats feel was great!

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

    Flat DB Flyes (controlled -ve and stretch at bottom)
    TT: 12 x 7.5kg, 10,10 x 10kg (60s)

    This was insane. The stretch and the subsequent concentric motion really helped me to feel the fibers in my pectorals. This was great. I'm really stressing full ROM and stretch (if possible and safe) at the bottom with a 'not so heavy weight' but damn, are they challenging! I like what i see and i will continue.

    I'll switch to the non-lockout fast reps on the next chest day. But for heavy 4-8 reps sets, these slow negs, stretch and full ROMs just KICK ASS!


    Seated DB OH press (full ROM with stretch at bottom)
    TT: 10,10,10 x 12.5kg (90s)

    Bent Over Side laterals
    TT: 15 x 7.5/10kg

    Alt. Arnold Bent over hanging concentration curls s/s Wall supported alt. hammer curls
    TT: 15/15,12/12,12/12 x 7.5/7.5kg, 30/30 x 3/3kg (30s)

    Incline BB JM press s/s Straight-bar Cable Pushdowns
    TT: 10/10 x 2 x 15kg(+bar)/70lbs

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

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

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

    Thoughts..
    Crazy intensity! Almost tempted to up its reating to 5, but shall keep it. Waiting for the tag team of JW+BAM to blow my socks off

    Strength is slowly increasing still. While not evident in the numbers, i've gotta say my MMC and form is MUCH MUCH better. I'll be keeping this up and i was really happy.. REALLY really happy with this workout.
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    Day 23


    TUESDAY 030707 - Jungle Warfare + BAM Week 4

    DIET: High carb day ~2600cals

    CARDIO: None

    TRAINING: Lower Body
    Front Squats
    -weight excluding bar-
    LT: 10 x 5 x 65kg (120s)
    TT: 6,6,6,6,8 x 80kg (120s)

    Yeah buddy!! 2-3 workouts ago at the same 80kg weight, i got 6,6,6,6,7. So was happy with this!

    SLDL
    -weight excluding bar-
    LT: 8 x 50/55/60/65kg (90s)
    TT: 10 x 60kg, 8 x 65kg, 8 x 70kg, 15 x 50kg (90s)

    Leg Ext (Drop sets)
    TT: 10/10/10 x 3 x 95/80/65lbs (60s)
    X Reps

    Wow! Talk about PUMPED..

    Nautilus Standing calf machine
    LT: 15 x 4 x 57.5kg (60s)
    TT: 12,12,12 x 60kg, 20 x 55kg (60s)

    Abwork

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

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

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

    Thoughts..

    Boy did this workout leave me sore. The last lowerbody day where i did 5 x 10 for front squats was crazy. But i went down in reps and up in weight for my front squat set today.. so i wasn't expecting to be THAT sore.. but was i wrong.

    I woke up like a kid at toys r us on christmas eve. Quickly flexing my quads to see if i got sore and that feeling.. oohh! I love it. It really showed that i did 'good work' the previous day.

    Can't wait for chest day on thursday to see how JW+BAM fares. Big numbers!!??!
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    Day 25


    THURSDAY 060707 - Jungle Warfare Week 4

    DIET: High carb day ~2600cals

    CARDIO: None

    TRAINING: Chest
    Flat BB Bench Press
    -weight excluding bar-
    TT: 8,8,8 x 40kg (60s)

    Low Incline DB press
    LT: 15,15,15 x 17.5kg (45s)
    TT: 15 x 17.5kg, 15,14 x 20kg (60s)

    Incline Hammer Machine Press s/s High Incline DB 'pinkie' flyes
    TT: 15/20 x 3 x 80lbs/5kg (60s)

    Dec DB Flyes
    TT: 20 x 3 x 5kg (45s)

    Abwork

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

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

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

    Thoughts..

    Its the day after and looking back strength/intensity were good. Once JW kicks in, strength has been coming in slowly BUT surely.. PLUS, i'm performing my exercises with better form.

    What i wasn't too pleased about was when i woke up this morning, i wasn't sore. Guess where the sorenes went to? My front delts.. this really pissed me off.. must've been the flat bench. Its one of my weaker exercises and i've gotta take a serious look at it and put in TONS of effort to build a better chest MMC.
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    Day 27


    FRIDAY 060707 - Jungle Warfare + BAM Week 4

    DIET: High carb day ~2800cals

    CARDIO:None

    TRAINING: Back
    Neutral Grip (Shoulder width) Pulldowns
    LT: 8,8,11 x 135lbs (60s)
    TT: 10,10,12 x 135lbs (60s)

    Reverse Grip (Shoulder Width) Pulldowns
    LT: 12,12,15 x 120lbs (60s)
    TT: 12,12,14 x 120lbs (45s)

    MUCH better set.. form was great. I really like improving my form each workout and feeling the target muscle that much better. It's really satisfying.

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

    DC's Bent over rope pulls (slow -ve.. 3X0 tempo)
    TT: 12 x 3 x 50lbs

    Straight-arm Pulldown pullovers
    LT: 20,20 x 50lbs (45s)
    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..

    I like the strength increases i see! All this together with better form.. nothing more i can ask for.. lol.

    I really wanted to own this workout as the previous was ****.. i'm glad i did well and pleased with it.

    Its the day after and i'm sore in the right places.. WOOHOO!! I'm feeling almost equal soreness between my left and right lats and this is graet news too. I've always had problems with the left side of my body and i'm glad my extra focus and attention whenever i'm lifting paid off!
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    Day 28


    SATURDAY 070707 - Jungle Warfare + BAM Week 4

    DIET: High carb day ~2800cals

    CARDIO: None

    TRAINING: Delts/Arms

    Standing Arnold Presses
    LT: 10,10,11 x 15kg (60s)
    TT: 12,12,12 x 15kg (60s)

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

    Side laterals on Incline Bench s/s Rear laterals face down on Incline Bench
    TT: 15/15 x 3 x 5.2,5kg (45s)

    Machine Lateral Raises (4s positive)
    TT: 12,12,12 x 20lbs

    Incline DB Curls s/s OH DB Extension
    TT: 11/20 x 2 x 10/22.5kg, 11/20 x 2 x 10/20kg (60s)
    TT: 10/20 x 4 x 10/20kg (60s)

    I focused on the short head of the biceps here, really twisting my pinkie in on the way up. Was a pretty awesome feeling. Good sets!

    Nautilus Preacher curl machine (upper arms parallel to floor) s/s Bentover OH Cable Rope Extensions
    LT: 15/20 x 2 x 65/30lbs (60s)
    TT: 15/20 x 3 x 70lbs/30lbs (45s)

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

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

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

    Thoughts..
    GREAT workout! Pleased as hell! lol. Was really happy i managed to progress on my arnold presses as theyve been stalling for some time. The rest of the workout, i mainly focused on feeling my side/rear delts, which ever i was working, instead of just moving the weight..

    Its the day after and i feel sore all round my delt area! Haven't had such a feeling for very very (damn!) very long. Mighty pleased and gonna make use of today's rest day to recuperate. Delts, here i come on monday's UPPER BODY day!
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    Week 4 (of 12) mini review


    Best week thus far! JW is in high gear now after BAM joined the party.

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

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

    ---------------------------------------------------------------------------------------
    Very nice strength increases this week. Its my last week on JW and i was glad it left me with a good 'parting gift' lol.

    I didn't really notice anything from BAM. But this good week 4 could be attributed to (i think)
    1. JW having kicked in and in full flow
    2. BAM's introduction upped a notch on the stack's synergy.

    Either way, its all good

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

    PROS
    - strength increases. Week 4 > all
    - Intensity was very good. Energy was top too. I was basically so excited every workout i was literally running to it.. running to catch the bus, running to the counter etc. I was so pumped to get in a workout.
    - Sides are about gone.

    CONS
    - Eagerness and excitement before workouts lead to a crazy mofo whoe gives a rats ass about traffic and dashes across roads/oncoming traffic just to get to the gym as quickly as he can
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    Day 29


    MONDAY 100707 - JW + BAM Week 5

    DIET: High carb day ~2600cals

    CARDIO: None

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

    MUCH better form this time. I held the grip a little lower and it worked great, targeting a little lower on my lats

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

    Neutral Grip (NG) Pulldowns
    LT: 10,10,12 x 120lbs (60s)
    TT: 12,12,12 x 120lbs (60s)

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

    Was disappointed with this set as i didn't manage to beat any numbers, but i was working very hard on my MMC here and it was better than the previous workout.. ah well.. still wasn't that satisfied

    Flat DB Flyes (controlled -ve and stretch at bottom)
    LT: 12 x 7.5kg, 10,10 x 10kg (60s)
    TT: 10,10,12 x 10kg (60s)

    Seated DB OH press (full ROM with stretch at bottom)
    LT: 10,10,10 x 12.5kg (90s)
    TT: 10,10,10 x 15kg (120s)

    Yeah buddy! Mighty pleased with this set.

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

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

    These were great..! Was feeling it pretty well in the long head of my biceps. I think i just found another 'workable' biceps exercise!

    High cable curls
    4 sets

    Straight-bar Cable Pushdowns s/s Bodyweight bench tris dips
    TT: 10/10 x 4 x 70lbs/BW

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

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

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

    Thoughts..
    Nice session. Really satisfied and happy after that. I'm getting more in-tuned with my body/muscles and it really makes a workout that much more fun.
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    Cycle/Dosage Update


    Day 1-21: JW
    Day 22-30: JW + BAM
    Day 31-51: BAM + PA
    Day 52-60: PA + Restore
    Day 61-84: Restore (Tapering Down)

    84/7 = 12 weeks
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    Day 32


    THURSDAY 120707 - BAM + PA Week 5

    DIET: High carb day ~2600cals

    CARDIO: None

    TRAINING: Chest
    Low Incline DB press
    LT: 15 x 17.5kg, 15,14 x 20kg (60s)
    TT: 10,10,10 x 22.5kg (60s)

    Mighty happy with this set! Didn't lock out and great pump

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

    Low Incline DB 'pinkie' Flyes
    LT: 20,20,20 x 7.5kg (60s)
    TT: 20,20,20 x 7.5kg (45s)

    Machine Flyes
    3 sets

    Abwork

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

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

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

    Thoughts..

    I VERY pleased with this workout. Especially after last week's disappointeing chest workout. I did a lot of research and reading as to how i can isolate my chest better and improve the MMC and i was might happy i managed to do so BEST MMC (for chest at least), thus far.

    Strength was good, but mainly not a point of concern this workout. The last, i was strong as hell and beating the logbook.. but what for? No soreness in the chest and worse of all, soreness in the delts.

    Very good 'lesson' i had with my body today.
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    Day 35


    FRIDAY 060707 - BAM + PA Week 5

    DIET: Med carb day ~2600cals

    CARDIO:None

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

    Reverse Grip (Shoulder Width) Pulldowns
    LT: 12,12,14 x 120lbs (45s)
    TT: 15,15,15 x 120lbs (60s)

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

    DC's Bent over rope pulls (slow -ve.. 3X0 tempo)
    LT: 12 x 3 x 50lbs (45s)
    TT: 15 x 3 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..

    Weight's going up! Gonna keep my weight at the same level next week to focus on better form. My form was good here, but hell, it can ALWAYS be better..

    Everything's going good so far and honestly, i haven't been missing JW a lot. PA + BAM seem to be giving me really nice contractions/pumps in the gym. More on that as we progress.
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    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.
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    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..
  33. Registered User
    lionelxxl's Avatar
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    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.
  34. Registered User
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    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.
  35. Registered User
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    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.
  36. Registered User
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    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
  37. Registered User
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    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..
  38. Registered User
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    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.
  39. Registered User
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    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!
  40. Registered User
    dyllon's Avatar
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    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
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