An Evolution in NYC thx to ALRI

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    An Evolution in NYC thx to ALRI


    Hello Community here you will find my goals, my stats, my workouts please feel free to comment however you want.

    Stats
    6ft
    205+ Lbs..

    CURRENT GOALS
    -gain weight while maintaining a somewhat low fat percent
    -gain lost strength back- find those PRS i once used to pound out daily
    -feel better about myself doing above 2

    Current Supps
    Gnc Megamen
    Whey Protein + slower one prebed
    Fish Oil
    Green Magnitude (controlled labs)
    Purple Wrath (controlled labs)
    Xtend (Scivation)
    ALRI Jungle WAREFARE
    ALRI BADASSMASS
    ALRI RESTORE
    KEMISTRY STONE DRAGON

    I have logs on many sites you can prob find my name if you choose to

    Below you will find my 100percent honest workout, nutrition, and workouts with as much detail as i can get and no BS !




    Jungle Warfare:


    Product information page




    Restore:



    Product information page





    Bad Ass Mass:





    Bad Ass Mass™ is designed to support serious mass gain through the most effective pro-anabolic pathways.

    -Stimulate muscle AR’s for enhanced protein synthesis and tissue repair.
    -Bind SHBG to increase levels of free testosterone.
    -Increase LH/FSH to maximize output of natural testosterone.
    -Increase glycogen retention and optimize internal hydration levels.
    -Support superior protein synthesis through modulation of transcription factors.
    -Inhibits excessive cortisol levels for an anti-catabolic effect.
    -Promote recovery of the neuromuscular matrix.
    -Provide superior results either in a synergistic stack or as a standalone supplement
    [/QUOTE]

    ENJOY THE LOG I KNOW I WILL !

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    TAKEN FROM 1-28-2007

    Bad Ass Mass™ is designed to support serious mass gain through the most effective pro-anabolic pathways.

    1. Stimulate muscle AR’s for enhanced protein synthesis and tissue repair.
    2. Bind SHBG to increase levels of free testosterone.
    3. Increase LH/FSH to maximize output of natural testosterone.
    4. Increase glycogen retention and optimize internal hydration levels.
    5. Support superior protein synthesis through modulation of transcription factors.
    6. Inhibits excessive cortisol levels for an anti-catabolic effect.
    7. Promote recovery of the neuromuscular matrix.
    8. Provide superior results either in a synergistic stack or as a standalone supplement


    1Month BadAssMass (BAM) REVIEW By NYCSTE

    Starting Pics 12-27-2006 Day 1 BadAssMass Weight about 195-198
    http://img207.imageshack.us/my.php?i...oublebiko0.jpg
    http://img209.imageshack.us/my.php?i...acklegspi0.jpg
    ImageShack - Hosting :: 20061227frontdoubbivd3.jpg
    ImageShack - Hosting :: 20061227frontlegsfo7.jpg
    ImageShack - Hosting :: 20061227rearlatspreaddu7.jpg

    Ending Pictures 12-28-2007 on BadAssMass Weight 205+
    http://img264.imageshack.us/img264/7...oublebihw2.jpg
    http://img264.imageshack.us/img264/5...oublebiyg5.jpg
    http://img405.imageshack.us/img405/9...rheadpoyt3.jpg
    http://img405.imageshack.us/img405/7...spread0tb9.jpg
    http://img264.imageshack.us/img264/6...ownmuscau7.jpg
    http://img440.imageshack.us/img440/9...klegsvick0.jpg


    Measurement Comparisons

    12-27-2006 Measurements should be cold
    Neck - 17.5
    Chest - 44.5 flexed 47
    4arm - 12.25 flexed 13.5
    bi/tri - 14.5 flexed 15.5
    waist - 35 measured 2inches below belly button
    thigh - 23.5 flexed didnt seem to change size
    calve - 16

    01-11-2007 Around Halfway Measurements COLD
    chest 44 flexed 48+
    mid thigh 24. top thigh 25
    calves 16
    4arms 12.5 flexed 13.5
    bi/tri 13.5 flexed shy16
    neck 17
    stomach 2inches below bellybutton 35.5
    around shoulders 48.5

    01-28-2007 FINAL MEASUREMENTS COLD
    Weight= 207/209
    Neck 16.75 (-.75 prob messup in reading)
    Around Shoulders 50 (+1.5 from halfway mark not measured on start of log)
    Chest 44.5 flexed 47.5 (about same +.5 on flex from start)
    waist 2inc below button 35.75 (+.75 with +10lb weightgain)
    4arms 12.5 flexed 13.25 (slightly bigger nonflexed slightly smaller flexed according to measurements)
    Arm 14.5 flexed 16 (.5 bigger flexed)
    midthigh 25+ (+1.5 from start)
    Calve 16.5 (+.5 from start)

    Summary of Measurements and Weight Gain

    Started this log weighting somewhere btw 195-200 cannot tell for sure because i wasnt weighting myself on empty tummy after morning bathroom break but that did change a few days into the log. My weight at the end of the log is consistently 205-208 so thats about or almost a 10lb gain without putting to much bodyfat on due to measurements and pictures.

    Measurement summary can be said that my own measurements are always up for fault as a slip here or there doing it yourself can always bring a number slightly off but all in all most of my measurements are slightly bigger anywhere from .5 of an inch to an entire 1.5 inches in differing bodyparts!

    So I grew. I did not gain much fat. Clearly its near impossible to put on 10lbs muscle in 1month but most likely 1-5lbs with 1-5lbs water or carb stores.



    Next. BAM Summary

    Strength - my strength has improved but let me be honest i am coming back from an injury and although some of my movements like deadlifts and arms are back to PR status other movements like pressing are still way off. Shoulder pressing in my last workout is near PR status again and makes me happy. So i did make some nice strength gains back to PR status with a few movements making new PRs in reps not top 1MR. I am clearly happy with improving strength on movements like 90+percent rep improvements as my focus is going more and more away from 1 rep maxes due to fear of injury.

    Size - overall with a not perfect diet but a solid and true diet along with BAM and other supplements listed in log i was able to put on 5-10solid lbs with little to no body fat increase according to pics and measurements. Happy with this. Along with my size increase my vein showings around shoulders and arms most noticelby with runnerup in legs.

    Side Effects - I started this log with a slight headache that i believe went for 2or so weeks. did BAM help this headache i dont honestly know. I am not saying BAM gave me this headache because i do not know. No other side effects reported besides this strange headache which didnt effect anything i did was just around for a while.

    Recovery - recovery has always been pretty good. a slight changup in my workouts caused some nice pains for a day or so but otherwise fast recovery due to diet bcaa supplementation during workouts and BAM all helped to keep me maintained and aid in fast recoveries!

    Mood - do not feel i have anything to say here did not notice a change here at all my mood in general prob changed slightly because i have been working 7day weeks for the last 5 months and sometimes that gets u annoyed but BAM gave no MOOD changes whatsoever.

    Overall assessment - BadAssMass by ALRI is another great product on the market. Is it a super drug or is it the best supplement ever to come out probably not. But BAM along with proper diet and training on this 24year old body with many injuries helped this individual pack on a solid 5-10lbs in a month period of time. With its cheap price and promising science behind it I would recommend BAM to anyone reading this log or anyone who wants some assistance in their training to give them a slight edge. I highly recommend trying the EVO stack which stands for Jungle Warfare- BadAssMass - Restore instead of just a standalone BAM like what i did. However i do not regret testing this product instead i am proud of what i have achieved and instead of trying another company or going elsewhere for my supplementation i have chosen to try the Evolution Stack JW + BAM + Restore and will start another log Next Week !!!

    Summary of above
    -no sideeffects besides a slight headache that started 1day before BAM and lasted 2-3weeks
    -no mood changes at all whatsoever
    -gained strength and mass 5-10lbs in a month period of time

    Lastly.

    I just want to say thanks to all of those people that stopped in my log to give supportive or just normal feedback, comments, and help which truly has improved my knownledge of the sport and increased my awareness of bodybuilding powerlifting. So a big thanks to all of you reading this! Second id like to thank ALRI for letting their chosen elite few like FitnFirm and Viper to choose me to test for a great company. Not only did these 2 members choose me for a product testing but also supported my log from day one till the end which shows great customer support by board reps and new friends of ALRI!

    Thanks again for everything i hope my summary of BAM was detailed enough because im passing out im so tired haha. Starting EVO stack next week !! stay tuned!
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    TAKEN FROM 1-29-2007

    day 2 off BAM great workout starting junglewarfare tomm tuesday!

    Chest and Triceps

    BB Flat
    95x10
    135x5
    185x3
    225x8+2 (huge current PR. not real PR)
    225x7+2

    cable pulldowns 1arm
    30x20
    30x15
    30x13

    db inc bench
    50x10
    65x10
    75x9

    single db overhead xt
    20x20
    30x10
    20x15

    dips
    bwx11
    bwx10
    bwx11

    close pushups didnt get to do had a meeting
    •   
       

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    TAKEN FROM 1-30-2007

    DAY 1 JUNGLE WARFARE 3 PILLS A DAY

    weight morning = 206

    DB ROWS
    100x10
    100x10
    100x10

    Cable Curls 1arm
    20x20
    20x17
    50x11+3 (+3 from last workout)

    GMS
    135x15
    135x15
    185x9 (+4 from last workout i believe)

    Seated Hammers
    20x15

    Standing Hammers
    40x13
    50x5

    Shrugs + Pendlays
    95x20x15
    135x15x13
    185x15x10

    Bent Iso Curls
    25x20
    20x20
    15x10
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    1-31-2007
    DAY 2 JUNGLE WARFARE
    Weight 207

    No comments about jungle warfare yet. no sides. no huge benefits noted yet.
    Stone Dragon enjoying this preworkout drink. mixes ok lots of residue at bottom but it doenst taste bad and isnt hard at all to drink.

    DB Stepups onto Bench
    55x10
    75x10
    75x10

    Walking DB Lunges
    60x21yd straight walking
    60x21yd wide walking
    60x20yd straight walking
    60x20yd wide walking

    Leg Press
    90x20
    180x15
    360x10
    450x10
    630x3
    (ALL REPS FULL RANGE OF MOTION)

    Leg xt + Leg curl
    1 set to max burnt

    -Great workout. Nothing crazy to report yet. No sideeffects of any sort workouts continue to improve.
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    20-1-2007
    DAY 3 JUNGLE WARFARE
    Weight 205

    No comments about jungle warfare yet. no sides. Possible benefits include nice increases in strength every workout but doubt its JW yet since its only day 3 must still be the BAM giving me the strength.

    Stone Dragon enjoying this preworkout drink. mixes ok lots of residue at bottom but it doenst taste bad and isnt hard at all to drink. Def helps keep me going during my workouts.

    Shoulders
    BB Presses seated
    95x3
    135x11 (+4 last workout) PR
    155x5 (PR)
    135x8

    DB Presses
    55x10
    70x7 (close to PR dont recall what it is)
    70x4

    uprightrows
    95x10
    135x5.5
    95x10

    rear cable flyes
    20x12
    20x17
    20xmax
    (all from botton connection with cables not top)

    side laterials
    15x15
    15x15
    15x15


    20-2-2007
    DAY 4 JUNGLE WARFARE
    Weight ???

    OFF DAY

    20-3-2007
    DAY 5 JUNGLE WARFARE
    Weight ???

    OFF DAY
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    02-4-2007
    DAY 6 JUNGLE WARFARE
    Weight ???

    Chest and Triceps

    50x5
    75x10(easy)
    85x15
    85x8 wiped out

    overhead tri xt
    75x14
    75x13
    75x14

    DIPS
    BWx20
    BWx15
    BWx13

    Close Bench
    65x20
    135x15
    135x think i did another set
    185x8

    DB Flyes
    3 sets with 20s

    Cable Pushdowns
    70x15
    150x20
    150x20
    190x20


    nice workout today

    comments. felt normal. energy was normal high as usual during workout. however i was sooo full and solid not aka pumped but rather full and solid in my triceps and chest didnt feel that good


    Being almost a week i cannot comment on any noticed effects from jungle warfare yet other then increased strength. no negative or postive feelings or physical differences.

    going to funeral tomm so may not get to workout in evening we shall see
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    02-5-2007
    DAY 7 JUNGLE WARFARE
    Weight 209

    I feel normal.
    I feel fine.

    didnt get around to working out today so did 3 mile spring work interval work along with some swimming
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    had to take a look, a fellow nyc'er here also.
    almost the same stats as you are, 6'0 200lbs
    may consider your supplements depending on your progress.
    keep it up, take care
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    Quote Originally Posted by bombBoogie View Post
    had to take a look, a fellow nyc'er here also.
    almost the same stats as you are, 6'0 200lbs
    may consider your supplements depending on your progress.
    keep it up, take care
    sounds good time to get hyuuge
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    02-6-2007
    DAY 8 JUNGLE WARFARE
    Weight 209 morning

    Back And Biceps

    Standing DB Curls (focus on bi only)
    25x20
    40x13
    40x11

    Cable 1arm Rows Standing
    40x15
    60x20
    60x15

    Standing Hammer Curls
    35x19
    35x21
    45x13

    Tbar Craptastic Machine
    45x10
    90x5
    135x5
    180x2.5

    Standing Low Cable 1arm Curls
    20x15
    30x15
    40x15

    Gms
    135x15
    185x8(-1)
    185x10(+1 PR)

    -good workout. everything focused on form not ego.

    Still feel totally normal
    No huge pumps but rather totally FULL Solid feelings not pumplike
    No signs of discomfort or negative side effects
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    02-7-2007
    DAY 9 JUNGLE WARFARE
    Weight 209 morning

    Shoulders

    Side laterials with dbs
    20x10
    20x15
    20x15

    Rear Cable flyes
    20x15
    20x15
    20xmax

    Military Press
    115x9+1
    135x11 (tied PR)
    145x6 (PR for this weight)

    DB Press
    40x9
    40x12
    40x14

    Behand Back laterial raises on cable machine
    20x3sets to da max

    Shoulder Press Machine
    2 sets on 20lbs to max failure


    -good workout. everything focused on form not ego.

    Still feel totally normal
    No huge pumps but rather totally FULL Solid feelings not pumplike
    No signs of discomfort or negative side effects
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    02-8-2007
    DAY 10 JUNGLE WARFARE
    Weight 209 morning

    Reports are all the same. No side negative or positive feelings on off day.

    OFF DAY
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    02-9-2007
    DAY 11 JUNGLE WARFARE
    Weight ???

    Legs

    Squat (not with proper rack)
    45x15
    95x10
    135x15
    185x12(+2 last time)

    Leg Press
    90x40
    180x40
    270x25
    (all diff fee positions every 5-10reps)

    Leg xt Leg Curl
    2 sets full max burn

    Hypers
    3sets focus on hams best i could no back


    XXXXXXXXXXXXXXXXXXXXXXXXXXXXXX XXXXXXXXXXXXXXXXXX

    02-10-2007
    DAY 12 JUNGLE WARFARE
    Weight ???

    OFF DAY

    02-11-2007
    DAY 13 JUNGLE WARFARE
    Weight ???

    OFF DAY
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    02-12-2007
    DAY 14 JUNGLE WARFARE
    Weight ???

    CHEST TRI

    BB Bench
    135x10
    185x10 (current PR at weight)
    215x9 (current PR at weight)
    225x6 (-2 from best workout 2weeks ago)

    Close Bench
    135x20 (PR has to be)
    185x6
    135x16

    DIPS
    BWx23 (maybe PR might be 25 idk)
    BWx15
    BWx12

    DB overhead xt
    75x10 ez
    100x7 (current pr for weight)
    100x3+1 spot

    Inc Db Pressing
    45x13
    45x15
    45x13 alt reps hold at top

    DB kickbacks
    15x15 overhand
    15x15 underhand
    15x15 hammmer
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    02-13-2007
    DAY 15 JUNGLE WARFARE
    DAY 01 BadAssMass
    Weight ??? (lost my scale somewhere)

    Back and BI

    Standing DB Curls
    40x14
    50x5
    30x17

    DB Rows
    50x10
    100x10
    100x10
    100x10

    Seated Hammers
    25x10
    40x15
    40x15

    Hypers
    BWx15
    +10x10
    +10x15

    Standing Cable Curls
    30x20
    30x15
    30x15

    Pullups
    bwx6 narrow
    bwx5 normal
    bwx5 wide

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

    02-14-2007
    DAY 16 JUNGLE WARFARE
    DAY 02 BadAssMass
    Weight ??? (lost my scale somewhere)

    Observations

    1. increase in acne nothing crazy but pretty sure more then normal in certain areas
    2. dry mouth. seems no matter what i drink or what i do somewhat of a dry mouth
    3. workouts keep improving which is nice. and diet has slacked alittle.
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    02-15-2007
    DAY 17 JUNGLE WARFARE
    DAY 03 BadAssMass
    Weight ??? (lost my scale somewhere)

    DAY OFF

    Observations

    1. increase in acne nothing crazy but pretty sure more then normal in certain areas (nothing crazy just really small ones)
    2. dry mouth. seems no matter what i drink or what i do somewhat of a dry mouth


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

    02-16-2007
    DAY 18 JUNGLE WARFARE
    DAY 04 BadAssMass
    Weight ??? (lost my scale somewhere)

    Shoulds and Legs

    Leg Press
    90x50
    180x40
    270x40
    360x20

    DB Presses
    45x10
    65x10
    65x7.5

    Walk DB Lunges
    30x23yd normal
    30x23yd wide
    30x20yd normal
    30x20yd wide

    Should laterial raises on cable machine
    20x14
    20x13
    20x12

    Leg Xt w leg curls
    2-3 sets to failure held at top or bottom points each rep
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    02-17-2007
    DAY 19 JUNGLE WARFARE
    DAY 05 BadAssMass
    Weight ??? (lost my scale somewhere)


    02-18-2007
    DAY 18 JUNGLE WARFARE
    DAY 06 BadAssMass
    Weight ??? (lost my scale somewhere)


    Both OFF DAYS

    1. same acne mention nothing getting worse or better
    2. dry mouth destroys me while i lifeguard
    3. no other beneficial or negative side effects to mention at this time
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    02-19-2007
    DAY 19 JUNGLE WARFARE
    DAY 07 BadAssMass
    Weight ??? (lost my scale somewhere)

    Chest and Triceps

    Inc Dbs
    45x8
    65x10
    75x10
    90x9 (prob current PR)

    Dips
    bwx27 (PR+2)
    +45x8
    +45x7

    Flat DB Alternating
    45x12
    45x15
    55x11

    1arm overhead tricep xt did same time
    15x20
    20x25
    20x25

    Flat Flyes
    25x3 sets around 10reps each

    Cable rope pushdowns
    100x10
    100x10
    100x9


    -good workout happy with the 90s and dips
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    02-20-2007
    DAY 20 JUNGLE WARFARE
    DAY 08 BadAssMass
    Weight ??? (lost my scale somewhere)

    Back and Biceps

    BB Rows
    135x20 over
    185x10 under
    185x10 over

    Cable Overhead Curls
    20x20
    40x40
    50x10

    GMS
    85x10
    135x8
    105x10
    105x10

    Standing Hammer Curls
    45x16 (PR+3)
    45x13
    (correct form no swinging or help in any way)

    Chins
    bwx9 xwide
    bwx6 xwide
    bwx6 normal

    Iso Curls
    10x20
    20x15
    30x10
    25x10
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    02-21-2007
    DAY 21 JUNGLE WARFARE
    DAY 09 BadAssMass
    Weight ??? (lost my scale somewhere)

    OFF DAY


    02-22-2007
    DAY 22 JUNGLE WARFARE
    DAY 10 BadAssMass
    Weight ??? (lost my scale somewhere)

    Shoulder Legs

    Sumo Deads
    135x10
    225x10
    315x12 (PR i think)
    385x6 (PR)
    385x1

    BB Press
    95x5
    135x10
    135x7
    135x6

    Leg Press
    90x50
    180x50
    270x34
    360x24
    450x16

    DB laterials
    15x10
    15x10
    15x13

    Lunges
    bwx22 normal 22wide
    +10x 22normal 22 wide

    DB Presses
    50x10
    70x6
    70x4

    -sorry for lack of updates on proper days..

    -i still feel fine in reguards to any huge postivie or negative benefits or harms
    - my mouth is really dry a lot even if im drinking water 1min after its super dry even on off days
    -strength is greatly improving and im so happy with that
    -weight is staying same sadly
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    02-23-2007
    DAY 23 JUNGLE WARFARE
    DAY 11 BadAssMass
    Weight ??? (lost my scale somewhere)

    -off day

    -ended up not an off day lifted bricks and crates of wine bottles full for like 5hours. my back is so beatup i made sure i lifted everything as best i could in reguards to proper technique i basically deadlifted sumo style everything we are tlaking about 50lb crates at least 50 of them
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    02-24-2007
    DAY 24 JUNGLE WARFARE
    DAY 12 BadAssMass
    Weight ??? (lost my scale somewhere)

    -off day


    02-25-2007
    DAY 25 JUNGLE WARFARE
    DAY 13 BadAssMass
    Weight ??? (lost my scale somewhere)

    -off day


    02-26-2007
    DAY 26 JUNGLE WARFARE
    DAY 14 BadAssMass
    Weight ??? (lost my scale somewhere)

    -off day
  24. Registered User
    nycste's Avatar
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    02-27-2007
    DAY 27 JUNGLE WARFARE
    DAY 15 BadAssMass
    Weight ??? (lost my scale somewhere)

    Chest Tri


    DB FLats
    50x10
    70x5
    85x15 (+5PR reps)
    85x13
    90x6 (current pr most likely)

    Overhead Tri xt

    60x10
    70x10
    100x10
    100x9.5

    DIPS
    bwx26
    bwx13
    bwx17

    Close Bench
    95x10
    135x10
    185x2.5 bah

    Cable flye machine
    1--x10
    70x10
    70x5

    Cable Pushdowns
    40x6
    100x10
    190x15
    250x9 (PR maybe)
    300x5 (PR)
    190x10


    -lots of PRs felt great
  25. Registered User
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    02-28-2007
    DAY 28 JUNGLE WARFARE
    DAY 16 BadAssMass
    Weight ??? (lost my scale somewhere)

    BACK Biceps

    Standing DB curls focuz on form
    20x10
    30x10
    40x15 (pr maybe)
    50x4.5

    DB Rows standing leaning over no knee support w/straps
    warmup
    100x20
    100x20 (PR)

    Seated Hamemrs wstraps focuz on form
    40x14
    40x15
    40x15

    Hypers slow TUTS
    bwx15
    bwx15
    bwx15

    standing cable curls overhead
    20x20
    40x15
    40x18
    40x20

    Chins
    bwx4 xwide
    bwx5 normal
    bwx4 wide

    -another great workout
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    Great log, keep it up! Good luck with those PRS!
    My The 1 LOG: http://anabolicminds.com/forum/steroids/254164-my-one-log.html
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    Quote Originally Posted by motiv8er View Post
    Great log, keep it up! Good luck with those PRS!
    thanks


    Workout AFter 2-28-2007 NOTES STOPPED days lost so just workouts posted.

    Shoulders and Legs

    Db Presses
    55x10
    65x10
    70x8
    75x6 (i know this was a good workout but im typing it months lata)

    Leg Press
    90x10
    180x15
    360x20
    340x10
    730x5

    Should Lat work
    10x20
    15x15
    20x10

    Walking db lunges
    50x22yd norm
    50x22yd wide
    50x20yd norm
    50x20yd wide

    Rear Cabels
    20x10
    20x10
    20x10

    Leg xt leg curls
    30xmax 3setseach


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

    Flat Bench
    225x8
    225x8
    135x18

    Dips
    bwx20
    bwx15
    bwx12.5

    Inc db
    50x15
    50x14
    50x16

    1arms overhead
    15x20
    20x10
    20x30

    Flyes
    3 sets

    pulldowns
    4sets

    ----------------------------------------
    Standing hammers
    25x15
    45x15
    35x10

    Chinups
    bwx10wide
    bwx5.5 middle
    bwx6 wide

    cable low curls
    30x20
    30x15
    30x15

    db rows
    60x10
    60x10
    60x12

    high wide cablecurls
    3 sets that hurt

    rows mach
    3 sets

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

    BB press
    95x10
    135x8
    135x6

    Leg press
    90x25
    180x20
    360x20
    540x10
    630x5

    lat raises mach
    10x20
    30x10

    leg xt leg curls
    3-4sets

    cable rear flyes
    3sets

    glute ham raises not real ones
    3sets as many reps
    Add to nycste's Reputation Edit/Delete Message
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    Back and BI

    standing db curls
    20x15
    30x15
    40x15 hard

    db rows
    50x25
    15x15 humm odd

    seat hammers
    35x10
    35x12
    35x10

    hypers with pauses and stuff
    bwx15
    bwx held 1min straight
    bwx10

    cable curls
    20x25
    30x15
    20x20

    cable rows
    20x20
    40x20
    60x15

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

    Should Legs

    should dp press
    25x10
    50x10
    70x8
    70x6

    leg presses
    180x30
    450x15
    630x5
    720x 2

    db laterials
    15x15x15x10

    db stepups
    25x max
    35x15
    35x3

    rear cable detls
    3sets

    leg xt
    3sets
  29. Registered User
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    chest tri

    flat db bench
    50x10
    75x10
    85x13
    95x6

    dips
    10
    11
    13

    inc db
    55x13x12x14

    2h tri xt db
    50x10
    70x10
    85x10
    85x10

    flyes
    3sets

    pulldowns
    4 sets

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

    back and bi

    seated hammers
    30x20
    40x15
    45x10

    chinups
    bwx10 wide
    bwx5 middle
    bwx6 middle

    low cable curls
    30x20
    40x14
    30x13

    bb rows
    135x10 overhand
    135x10 underhand
    135x10 overhand
    135x15 underhand

    db curls standing
    20x25
    25x15
    25x15

    cable rows
    40x10
    60xmax
    40xmax
    40xmax
    1h 20 xmax

    3 sets of ab things

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

    shoulders and legs

    db presses
    50x7
    70x10 pr
    80x1
    50x15

    leg presses
    90x15
    360x10
    540x5
    720x3 PR think

    half ball balance thing laterial raises
    15x15
    15x ?
    15x ?

    leg xt
    3 sets

    leg spreads out and in
    several sets

    rear flyes
    nothing listed
  30. Registered User
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    body weight staying always around 208-215 daily cannot get it higher even though i have gained a decent amount of body fat again sadly.

    jungle warfare must be done by now. no horrible side effects reported besides dry mouth which i seem to always have lately

    must be halfway/ near done with BAM and started restore
  31. Registered User
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    Chest and tris

    flat bench
    135x5
    225x6
    nothing else listed im sure i did something

    inc bench
    50x17
    80x10
    100x3

    standing cable flyes 1h
    bottom 20x max
    mid 20x max
    high 20x max

    dips
    bwx 28 PR +1
    bwx14
    bwx4

    1h xt
    25x25
    25x15
    30x15

    1h kickbaks
    15x15 hamemrs
    15x15 overhand
    15x15 underhand

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

    Back and biceps

    db seated curls
    20x20
    55x10
    55x10
    55x10

    cable rows
    30x10 high
    50xmax
    100xmax
    150xmax
    150xmax

    cable side curls
    20x20
    30x20
    40x20

    db rows knee leaning on bench
    50x5
    100x20 (PR) then 2 and 2 more reps
    100x 12 then 5 and 5 more
    50x15

    standing hammers
    20x20
    25x15
    35x15
    40x10

    bb curls
    95x 3-4 sets

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

    Shoulders and Legs

    deads
    135x5
    225x5
    315x3
    405x3 (PR think)

    shoulder dbs
    50x10
    60x10
    60x10

    leg press
    270x5
    450x7
    630x5
    810x3 (PR think)

    db latierals
    10x10
    15x15
    15x15
    15x10

    db lunges
    35x24yd normal
    35x24yd wide
    35x24yd normal
    35x24yd wide

    rear laterals
    4 sets
  32. Registered User
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    Chest and tri

    flat db
    75x5
    90x10
    90x10

    inc db
    50x15
    50x11

    flyes
    30x15
    30x10

    pulldowns 1h
    30x30
    30x20

    2h xt overhead
    30x10
    75x10
    90x6

    kickbacks
    15x10x10x10
    15x10x10x10
    hammer under and over

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

    Back and BI

    seated hammers
    25x10
    45x15
    50x10

    chinups
    bwx9
    bwx6
    bwx6

    low cable curls
    20x20
    30x20
    30x15

    bb rows
    225x5 underhand
    225x5 overhand
    135x10 underhand
    135x10 overhand

    standing db curls
    25x15
    25x15
    20x15

    cable rows lows
    30x20
    30x12
    50x6

    hypers
    3x10

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

    Shoulders Legs

    db legs squats
    20x10
    30x10
    30x10

    leg press
    90x10
    210x10
    360x10
    540x7
    630x6

    leg xt and curls
    2sets each to max low weight

    shoulder dbs
    50x10
    60x10
    60x10

    db laterials
    10x10
    20x10
    20x7
    15x10

    db rear flyes
    5x10
    8x20
    8x20
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