ALRI Evolution: Gettin' Leaner, Not weaker

thebigt said:
thank you for a fair and unbiased review. you bought your own supps and arent whoring for freebies. it is nice to read a review by someone with integrity, thank you.
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I haven't seen too many negative reviews on this board. That made me wonder if it was against etiquette to rate JW poorly. I mean no disrespect to the product or the company as every one else seems to like it. Thanks for following T.
 
Day 31

Monday, May 28, 2007

Workout

Legs Rep Range
Narrow stance squat (a2g) 195 x 11 whoa! :head:
Reverse Alternating BB Lunge 70 x 12/side
BB Cleans (a2g) 70 x 15

I work my cleans more like a deep explosive front squat. The first 5 reps feel light. Then it hits you like a ton of bricks around rep 7 or 8. PANIC actually sets in around rep 11 and I get dizzy. Bring it on cleans!!!

Diet

My sister's college graduation party and today's holiday are making it tough. My cals and quality of intake are reasonable. But, my ratios are off, but not out of control.

Supplements

Restore: Day 1 for restore. I had slight enhanced mood during the workout. Of course, being a holiday, who's mood wasn't enhanced today?

BAM: very small cool test boost is still felt.

SuperCissusRx: I have a feeling I'm gonna be liking this a lot more than bulk Cissus. I believe the Rx has a higher concentration of cissus and 1 bottle will allow for 3 doses per day.

Off Topic

I've been hittin the search button hard on this board and several others while planning for my next stack. :study: This board provides un-measurable motivation for me. I feel like I did when my dad first introduced lifting to me in junior high.
 
celc5 said:
I haven't seen too many negative reviews on this board. That made me wonder if it was against etiquette to rate JW poorly. I mean no disrespect to the product or the company as every one else seems to like it. Thanks for following T.
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all a company has to do is post a thread-testers wanted. if you post a bad review you may not get free supps any more. i rarely ask for samples and never sign up as a tester. my opinions are not biased.
 
I agree that through the first four weeks of JW I kept wondering, "When is this going to kick in???". Well, it's too bad you stopped. I really started to love the stuff when I got into that 4th week and it got even better as I tapped into a second bottle.

But fair review. You probably didn't get all that much from it in 4 weeks. But you also have to realize that gaining 4 pounds of muscle and losing 5 pounds of fat is still no easy thing to do, even if your diet was on point. My guess is that the combination of changes in diet, workout routine, and supplementation helped. JW is not going to blow you away by any means. Keep on, keepin it on tho. I'm not an ALRI rep or anything but I am looking forward to running my own Evo stack. Best of luck with this one.
 
JJC, thanks for stopping by. I ran the 4 weeks because I was following ALRI's protocols. Initially I was running the beginner protocol. But, thankfully, I switched to the "advanced" stack to get the ball rolling. Good call on running a second bottle of JW. Stop back and post some results when you get a chance.

I agree 100%... the combination of everything is the key to my recomp so far.

When you plan to run your evo stack, PM me. I have some ideas that you may want to consider. Oh and by the way, Day 2 on restore and changes are already kicking in!!! :woohoo:
 
Day 32

Tuesday, May 29, 2007

Workout

Cardio: 30 minutes light/moderate intervals

Shoulders Rep Range (modified)
BO DB Posterior Delts 30 x 15
DB Lateral Raises 20 x 8
Arnold Presses (modified) 40 x 11

My rep ranges and weights were drastically different than last time I performed this routine. I did presses last which allowed for heavier weights in the isolation moves. I also modified my Arnold presses to have less rotation at the bottom and pressed into a neutral grip with my palms in. This kept shoulder pain to a moderate level.

Diet

I'm dialing in really well. Had a TON of protein for the holiday. I'm sure fat was slightly higher but I really kept carbs under control. Kept it to just 1 beer too!!!

Supplements

BAM: no change, working well

Restore: A few days back, I mentioned that libido was slightly down and that my boys were feeling just a tad small. Well, restore completely solved that problem literally overnight! I slept incredibly and woke up with wood like 3 times. I also look more toned today than I have over the past few days.

SuperCissusRx: good stuff. I'll be able to tell in about a week or so if it's worth the extra cash compared to the bulk.

Off Topic

Pool just opened up in my community so that might allow for an extra session of light cardio today. I've done more cardio in the last 6 weeks than I have since HS. Do you people really do this crap all the time?
 
celc5 said:
JJC, thanks for stopping by. I ran the 4 weeks because I was following ALRI's protocols. Initially I was running the beginner protocol. But, thankfully, I switched to the "advanced" stack to get the ball rolling. Good call on running a second bottle of JW. Stop back and post some results when you get a chance.

I agree 100%... the combination of everything is the key to my recomp so far.

When you plan to run your evo stack, PM me. I have some ideas that you may want to consider. Oh and by the way, Day 2 on restore and changes are already kicking in!!! :woohoo:
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Good thing you switched protocols. I feel like the beginner one would not be that much fun. I got lucky on running a second bottle because of some really good personal advice someone gave me at another board...and now I'm doing the same for anyone who thinks of running JW.

I "logged" my two bottle run of JW:
Invalid Link Removed

I stopped the log short because I didn't think anyone was following and also it was my first time using any kind of natural anabolic. But I had great results while eating like a machine.

I'm thinking of running a double Evo stack with Pro-Anabol over 3-4 months. But I will defintely hit you up before I begin.

Also, it seems like you are experiencing exactly what I would expect from Restore. It's supposed to help control estrogen at the end of the cycle...so leaning out and more full "boys" seem like sensible results.
 
Day 33 & 34

2 days rest

Day 35

Friday, June 1, 2007

Workout

Back and Bis Rep Range
Neutral Grip Pullups BW x 10
Underhand BB Row 145 x 12
BO Reverse DB Flies 30 x 15
DB Hammer Curls 40 x 10
Rev BB Curl 50 x 14

In PRRS, I didn't see much progress in the power routine. That being said, the power week seems to prime me for the next two weeks. I increased in reps or weight in every exercise, even with lack luster concentration today.

Diet

I've been short on cals the last 2 days due to stressful schedule at work. Today's diet was back on track.

Supplements

BAM: subtle aggression and mild increased vascularity (I might be too fat to tell if the vascularity would be better from BAM).

Restore: I got a second wind at the end of my workout today. Maybe the 7-oxo analog is doing it's job when cortisol kicks in? If that's the case, holy crap that's cool!

SuperCissusRx: WOW! If bulk cissus cut pain by 30 or 40%, this stuff knocks it down 50 or 60%! Unbelievable stuff.

GABA: I've been stressed and woke up a few times over the past 2 nights. GABA is helping to get me back to sleep. It's not quite as effective as it was the first month, but that's to be expected. Still a great supplement for pennies.

Off Topic

A radio station was asking callers what their 3 "desert island" albums would be. I chose my 3 by picking albums that I like every single song:

1) Led Zeppelin II
2) Pink Floyd: Dark Side of the Moon
3) Red Hot Chilli Peppers: Californication
 
what no bee gee's. 1.allman's- eat a peach 2.aerosmith- get your wings 3. deep purple- machine head. honorable mention to rush- all the worlds a stage and neil young and crazy horse- rust never sleeps. music the best supplement of all time!
 
man i hope this log goes to another page soon, getting tired off scrolling down.:hammer:
 
thebigt said:
man i hope this log goes to another page soon, getting tired off scrolling down.:hammer:
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I hear ya T. When I log again, I'll keep a personal journal on my computer. Then I'll post on the board once per week. It'll be easier for me to summarize and I think it'll be more useful for me and others in terms of feedback.

Scrollin is a pain... especially when you can't pick your arms up after a workout to hold the mouse.
 
Day 36

Saturday, June 2, 2007

Workout

Chest and Tris Rep Range
BB Decline Bench 185 x 6 PR?
DB Incline Bench 65 x 11
Low Cable Cross Over 30 x 15
Straight Bar Pressdown 90 x 9
1 Arm DB Overhead Extensions 20 x 15
Machine Calf Raise 10 Plates x 5 (not full ROM)

I went up in weights and reps on every movement. I expect this anyway with this only being my second time around on the PRRS routine. If I get to another time around, THEN I would be able to really gage the effects of my stack on strength.

Diet

Pretty solid/clean diet so far today. I did a much better job of getting in some preworkout carbs than I did last Saturday. It definately made a positive impact on my workout.

Supplements

BAM/Restore: I have more of a cocky, cofident, and funny attitude with this combo than I did with JW/BAM. It's perfect for workouts and does a great job for attracting women, as an added bonus.

SuperCissusRx: Cissus will be a staple. I swear it's up there with creatine and my multi vitamin. My shoulder is feeling better every day.

TRAC: I just took a 1/2 scoop today with some bulk arginine preworkout. Works like a charm.

Off Topic

I'd like to see sponsored logs run the new product as a stand alone. ANYTHING + creatine or a preworkout mix = a good stack that will produce positive results. Just my opinion, for what it's worth.
 
Day 36

Sunday, June 3, 2007

Workout

Cardio and abs.

Body Comp

Comparisons in relation to 12 days ago.

Weight: 197.6 (down 1.4lbs)
BF% 16.27% (down .87%)
LBM 165.5 (up .5 lbs)
BF 32.1 (down 1.9 lbs)

I had a trainer "visit" me last night. She was 5'10", 142, and 14% bodyfat. How's that for motivation to keep me going in the right direction
 
celc5 said:
Day 36

Sunday, June 3, 2007

Workout

Cardio and abs.

Body Comp

Comparisons in relation to 12 days ago.

Weight: 197.6 (down 1.4lbs)
BF% 16.27% (down .87%)
LBM 165.5 (up .5 lbs)
BF 32.1 (down 1.9 lbs)

I had a trainer "visit" me last night. She was 5'10", 142, and 14% bodyfat. How's that for motivation to keep me going in the right direction
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if you want to 'train' her get some aspire. i hope you got signed up for sample. my wife had to change positions 3 times last night before i got a nut. shes a little tired today from 'overtraining'.:toofunny:
 
btw those are decent results-anytime you can add muscle and drop bodyfat is a big deal.:thumbsup: :thumbsup: :thumbsup: :thumbsup: :thumbsup:
 
He11 ya! I'm fired up about those numbers. An outline of abs is in the shadows. That NEVER happens for me during a cut without sacraficing muscle. I'm obviously psyched about this routine and stack so far.

I definately stopped by the PAL site. Lots of great deals and samples. Now only if they could come up with a recovery drink for our ladies
 
celc5 said:
He11 ya! I'm fired up about those numbers. An outline of abs is in the shadows. That NEVER happens for me during a cut without sacraficing muscle. I'm obviously psyched about this routine and stack so far.

I definately stopped by the PAL site. Lots of great deals and samples. Now only if they could come up with a recovery drink for our ladies
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glad you signed up for samples! ive got some rpm coming on tues, ill let you know how it goes. keep up the good work.:box:
 
Day 37

Monday, June 4, 2007

Workout

Legs and Bis Shock
Leg Extensions 180 x 10
... SS Narrow Leg Press
Seated Hamstring Curls 80 x 10
... SS Wide Stance Leg Press

Reverse Cable Curl 45 x 10
... SS Cable Curl
High Cable Curl 17.5 x 15

Lackluster workout. I'm not a fan of legs shock. Legs should be done slow, heavy, and gut wrenching.... not fast, light, and burning.

Diet

Nothing to note

Supplements

BAM/Restore: Libido is up and down. No vascularity differences but I might still be a bit too tubby to tell yet. Muscle hardness is just slightly up. Pumps don't last any longer than usual. Attitude is definately up and I think I see a zit on my back! That's a big deal cause I NEVER EVER have a zit anywhere. I'm mildly lethargic but it seems as if I can turn it on in the gym without any problem.

SuperCissusRx: shoulder was a little achy today. Tomorrow's shoulder shock workout will be a huge test.

GABA: talked to a pharmacist about my GABA and melatonin usage. He said using GABA for 3 or 4 nights a week and melatonin on occasion won't hurt anything. He also said that he doubts either could do any harm with conistent use or long term use... unless of course they were abused at higher doses in which case he wasn't sure.

Off Topic

I love lists... my favorite 3 less well known albums are:

1) Captain Beyond (imagine deep purple playing a pink floyd concept album)

2) Jimmy Page and the Black Crowes: Live (seen this one in concert! :head:

3) Jimmy Hendrix: The Isle of White (just a few days/weeks before Jimmy died I believe)
 
1.hawkwind-masters of the universe 2. pink floyd-ummagumma.3.aerosmith-get your wings. i havent drank or toked in over 10 years, but listening to those albums really bring back memories.:cheers: 3 favorite places ive been- 1.manila,phillipines 2.lisbon,portugal 3.madrid,spain. perth, australia also wasnt bad. 3 worst places 1.3 miles north of vietnam 2.gitmo, cuba 3.haifa isreal. sorry about the long post, found out we are off tonight at last minute and was a little bored. good luck as always and keep up the good work.
 
thebigt said:
1.hawkwind-masters of the universe 2. pink floyd-ummagumma.3.aerosmith-get your wings. i havent drank or toked in over 10 years, but listening to those albums really bring back memories.:cheers: 3 favorite places ive been- 1.manila,phillipines 2.lisbon,portugal 3.madrid,spain. perth, australia also wasnt bad. 3 worst places 1.3 miles north of vietnam 2.gitmo, cuba 3.haifa isreal. sorry about the long post, found out we are off tonight at last minute and was a little bored. good luck as always and keep up the good work.
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Hey T, what's Hawkmind? And were you in the service? Is that where you caught the liftin bug?

By the way, you can post whatever you want in this thread
 
celc5 said:
Hey T, what's Hawkmind? And were you in the service? Is that where you caught the liftin bug?

By the way, you can post whatever you want in this thread
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hawkwind-an old stoner band from the early 70's. uss dwight d. eisenhower cvn. yeah had a badass gym, used to w/o with the cb's grunt's and udt seal's. had 23hr a day chow lines, off time=lift and stand in line to eat. i was a boatswain's mate so used to handle the lines, anchor, underway replenishment. got to steer the ship and run liberty boats.:clean:
 
Day 38

Tuesday, June 5, 2007

Workout

30 minutes light cardio

Shoulders & Tris Shock ...modified
Behind the back Shrugs 10 sets of 10 x 135
DB Shrug 10 sets of 10 x 45
Posterior delt/upright row/neutral grip shoulder press 30 x 15/10/10
Sidelying Alternating Front/Laterals on Incline 10 x 10
DB Kickbak 21's 20x15/10x10/10x10

Shock workouts seem to work really well for me with smaller muscle groups, especially shoulders. It's difficult to hit all three shoulder heads plus traps in under 1.5 hours. Shock strategies take care of that.

I used a partially neutral to reverse grip on the shoulder presses without pain. I believe the external rotation prevents my supraspinatus (rotator cuff) from the natural impingement in the subacromial space (shoulder joint). Looks like I have a new strategy :woohoo:

Diet

This journal really makes me own up to my diet. I'm sure it's the most difficult part of weight training for almost everyone.

Supplements

BAM/Restore: Although I'm getting slow but steady results, I seem to be accomodating to these supps. I would love to up the dosage of each by a cap.

SuperCissusRX: I did cardio with a sweatshirt to warm up my shoulder. Then I shrugged first because that makes my shoulder feel great for whatever reason (kicks in the supraspinatus?). I used a neutral grip on my presses. I had relatively mild discomfort in today's workout so I believe the combo of my strategies plus the cissus worked well today.

Amino Acids: I found Twinlab liquid amino acids BOGO at Rite Aid. I mixed them in with some gatorade for a "during" drink yesterday and today. Kept the energy going. But, I'd rather be famished post workout which makes me look forward to my shake.

Off Topic

Favorite 3 exercises:
1) Leg Extensions
2) Shrugs
3) Calf Raises

Those exercises feel good whether I'm doing 50 reps for fun or 5 reps with some grunting. I can say the word "shrug" and my traps grow! T, don't ask about the bench!!! :rasp:
 
the key is to mix it up. i see you've figured it out. get a pair of ankle weights and go to track, or mow grass. hit a heavy bag. go to a highrise and climb stairs, all kinds of stuff you can do to mix it up. i got a pair of oldschool ankle weights-20lbs each-started out mowing grass, then went to track and did 5 miles yeah thats right 5 miles. sunday went to 28 floor building and climbed up and back down again, now thats a workout!
 
Day 39

Off Day.

1.5-2 hours cutting grass. NO ankle weights!

Diet

Just an update on my macro breakdown for yesterday from Fit Day estimates:

Cals 2184
Protein 240
Carbs 258
Fat 23

Ratio: 46/43/10

I had a lot of really lean meats yesterday and rotate those with red meat a few days per week. That will definately raise my fat intake a little and get my ratios closer to 40/40/20 where I want them.

I'll raise total cals too if I feel like I'm starting to lose muscle.

Supps

BAM/Restore: I had an interesting discovery today. I had plans to hook up with a nurse that I met last weekend and she ended up working a double. So, for the sake of this story, I have to admit that 'ol lefty was my date last night.

I've noticed since starting Restore that performance and libido have been just slightly up. However, after... ahem... self examination, I noticed a rather small load last night. I find that very odd since I haven't had sex since Sunday. Any thoughts on why in terms of my supps?
 
thebigt said:
could be the restore reducing estrogen.
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Interesting. That never happened with 6-oxo or formestane. In fact, it was the opposite. Does that happen with reduced estrogen frequently? Quite frankly, it's no big deal to me. I should assume that it will return to normal within a few weeks of finishing up my stack, right?

Diet edit

*forgot to calculate a post workout shake and some carbs that I had with a preworkout shake

cals 2817
pro 308
carb 336
fat 29

ratio: 46/44/10
 
celc5 said:
Interesting. That never happened with 6-oxo or formestane. In fact, it was the opposite. Does that happen with reduced estrogen frequently? Quite frankly, it's no big deal to me. I should assume that it will return to normal within a few weeks of finishing up my stack, right?

Diet edit

*forgot to calculate a post workout shake and some carbs that I had with a preworkout shake

cals 2817
pro 308
carb 336
fat 29

ratio: 46/44/10
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its common with ai's. 6oxo is more test boost than ai. formestane, who knows how it work's, it just does. 6-bromo is supposed to help libido but it still may be the culprit on load size. here's an analogy of formestane-im not a rocket scientist, but i know if i buy a ticket and sit in a seat, 99:box: % of the time the plane will take off and land.
 
Day 40

Thursday, June 7, 2007

Workout

Back and Bis Shock
Underhand Pull UP Rest Pause 6sets of 3, 6sets of 2, 6sets of 2
Bodyweight Row 15, 15, 12
DB Row 10 sets of 10 x 45 lbs.
DB Hammer Curl (up the rack, down the rack) 40 x 8
Concentration Curl 30 x 9 (drop)

I can barely type because my forearms are so pumped and I can't hold my arms up. Minimal rest b/w sets... it was a much needed fun routine.

Diet

Disaster today. I went to a stupid seminar for work and had really low calories preworkout. The rest of the day will be satisfactory.

Supplements

Restore/BAM: Pumps were nice, but mild, this week and I'm seeing a some of vascularity.

SuperCissusRx: No shoulder pain all week. But I modified my routine and weights were light for shock week. I'll take the decrease in pain for what it is. I have noticed that my shoulder still has crepitus (catching/grinding/popping). Although, these symptoms are down about 20 or 30% since I switched to the Super a few weeks ago.

Off Topic

I recieved my sample bottle of Paravol from PA labs like 2 or 3 days after making my order. FAST! It's murder being patient to wait for my next stack to try it out :rant: On that note, I haven't recieved Aspire or Leviathon samples and I'm betting that they ran out for the time being. I'm totally cool with that because, what the hey, they are free.

I also haven't recieved a "special" order that I made for my next stack. I think we all get a little antsy with "special" purchases, right?
 
just e-mail them once a week so they dont forget you, its a common problem. guess its a good thing you ordered early, ahem.:box:
 
celc5 said:
On that note, I haven't recieved Aspire or Leviathon samples and I'm betting that they ran out for the time being. I'm totally cool with that because, what the hey, they are free.
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I just got my sample of Aspire36 today, so yours might arrive within the next couple days.

Kind of interested in what this next "special" stack is...if it has to do with your no-no spot, then I am no longer that interested...:rasp:
 
no-no spot?:nono: man, you been hanging around bb.com too long.:icon_lol:
 
thebigt said:
no-no spot?:nono: man, you been hanging around bb.com too long.:icon_lol:
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Haha in fact, quite the opposite. I'm not registered there nor do I search their forums.

I was just curious about the degree of "special" for the stack...thought it could be a "sex" stack because of recent supplement releases.
 
and in your experience, sex stack=no-no spot? just playing, it aint a big deal. he just needed help ordering a serm.:lol:
 
thebigt said:
and in your experience, sex stack=no-no spot? just playing, it aint a big deal. he just needed help ordering a serm.:lol:
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Yeah he clued me in a little bit on how special his stack is going to be...no details, just the genre.

Hijacking complete...carry on celc5. :thumbsup:
 
Order was recieved on Friday. Now that I think about it, the process occurred relatively faster than I expected.

JJC,you'll be happy to know that I recieved my fancy samples from PAL. I'll be putting the A36 to use on vacation at the end of the month :head:

I took Friday and Saturday off from lifting. My body was crying mercy after some stressful work days and I may have been walking the tightrope with overtraining. I'm leaving it up to how my body feels tomorrow as to whether or not I'll skip chest this week. Either way, Power week is on for Monday.

On a side note, I ran into an old college buddy last night. He was a B-channel studio wrestler for a few years and is an absolute beast in the gym. He asked me if I was pinning. Couldn't be a better compliment to somone who isn't on

Finally, BAM has absolutely kicked it up to another level over the past few days. It was like an ON switch was flippped. I just "feel "anabolic, if that makes any sense at all. I feel like I could eat whatever I want right now and it will all be used to build build build. ...too bad only 1 day left.
 
glad to hear your stack kicked in so good. sounds like your gains are even better than you thought.:pizza:
 
Sounds good man. You will like RPM(if you received some)...I still have yet to use my A36(gf lives a state away from me). Sounds like you're gonna have a good time on your vacation. Enjoy it!

As far as BAM goes, would you recommend running it for longer than the four weeks? From what you've said it seems like it's really hitting hard now and could even get better after this point. Let me know what your thoughts are on this.


PS I love when you run into people you haven't seen in awhile and they make those types of comments! It really helps you put your progress in perspective. While you and the immediate people around you might not notice your gains as much, the people who you never see notice a whole new person!
 
JJC said:
As far as BAM goes, would you recommend running it for longer than the four weeks? From what you've said it seems like it's really hitting hard now and could even get better after this point. Let me know what your thoughts are on this.
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I'd look at some other logs to see if BAM "kicked in" faster for those who used 3caps/day. If that's the case, then 2 bottles will get you 6 weeks at 3 caps.

If I ever decide to run BAM again, that's how I'll probably do it. It just seems too mild to me at 2 caps and frustrating to take a whole 4 weeks for maximum effect. MassFx is in my next stack and feedback leaves me to believe that it may be more potent.
 
celc5 said:
I'd look at some other logs to see if BAM "kicked in" faster for those who used 3caps/day. If that's the case, then 2 bottles will get you 6 weeks at 3 caps.

If I ever decide to run BAM again, that's how I'll probably do it. It just seems too mild to me at 2 caps and frustrating to take a whole 4 weeks for maximum effect. MassFx is in my next stack and feedback leaves me to believe that it may be more potent.
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Alrighty then. It's decided. I'm gonna me a second bottle of BAM for my future Evo stack and run at 3 caps a day. Thanks for the feedback.
 
Day 43

Sunday, June 10, 2007

Workout

Chest and Tris
BB Decline 165 x 7
Flat CGBP 145 x 7
DB Reverse Incline 30 x 20
DB Decline Tri Extension 30 x 15
Miscellaneous Tris with DB's

The 2 days off helped. I didn't shock and had plenty of rest between sets.

Diet

I think I may have lost some weight over the past few days with the crappy diet. I'm on target today.

Supplements

BAM: Today is the last day. I will do a final review when I get a chance, maybe today or later this week. It was a nice supplement but not anything fabulous.

Restore: If the link between overtraining and cortisol is correct, then I sure hope that Restore kept me in check last week.

TRAC: only 1 scoop left... T, I sure hope Ragnarok stacks up to TRAC because it's $8-10 cheaper on most sites. By the way, I use the Extreme NO version of TRAC just to clarify.

Off Topic

The more I read about Formastane, the more I read about guys who have fatty chests but no gyno. I have a pretty solid background in kinesiology and used some EMG studies to develop of program to give my inner/lower chest a fuller, less fatty look. I know everyone likes inclines for this but I haven't seen much anecdotally to make me belive that inclines actually give your chest the best pump. This routine has worked for me in power, strength, or superset/cutting fashion over the past 2-3 years.

1) BB Decline (lower fibers)
2) BB CGBP (inner/lower fibers)
3) Reverse DB Incline Press Fly* (inner/upper fibers)

Although it's debatable whether or not you can exclusively build inner or outer fibers per se, you CAN control where the majority of tension is on a fiber.

Go heavy on the first 2 exercises and very light on the last one as it puts your shoulders at risk.

*Start: On an incline bench, start with a normal overhand grip but with your elbows MUCH deeper.

Concentric: Bring your elbows up and in towards your body in an arc. Rotate your wrists toward a neutral (palms in) or almost reverse (palms up) position. Keep your elbows bent slightly more than you would during a fly. Imagine that you can't decide if you are going to do a press or fly to achieve the best contraction.

Pause: Don't bring the DB's inside shoulder width or you will lose some tension on your chest. Sometimes I get such a good pump that my elbows can barely get higher than my chest.

I use light weights for this to make sure I'm not hard on my shoulders when going really deep.
 
a pubmed article i read says that up to 80% of guys who think they have gyno, actually have pseudo-gyno-fatty deposits in chest. btw tried trac, never tried trac extreme-i think you ill like ragnarok.
 
thebigt said:
a pubmed article i read says that up to 80% of guys who think they have gyno, actually have pseudo-gyno-fatty deposits in chest. btw tried trac, never tried trac extreme-i think you ill like ragnarok.
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it looks like trac extreme is loaded on the label and I'll go to bat for it... I literally can't help pacing around my garage in between sets cause it gets me so hyped up. Very good motivation and energy even at the end of a workout. How'd the regular trac work for ya, just out of curiosity? I've never heard anything too spectacular about it.
 
Day 44

Monday, June 11, 2007

Workout

Leg Power
SLDL 305 x 6
Deadlift 305 x 6
Wide Stance Squat 245 x 6

I noticed less drive today to push through my workout. I'd like to see the numbers a little higher, who wouldn't? But, I have to keep in perspective that I'm not powerlifting every week and my goals are recomp.

Diet

Right on track. I may have been slightly low on cals preworkout. This may have affected my performance a little.

Supplements

Restore: I'm still noticing a mild boost, even without the BAM. I like this supp, especially for my recomp goals.

SuperCissusRx: Zero shoulder pain. Take that as you may because I didn't do any movements that usually illicit shoulder pain anyway. I'm taking 3 caps per day and I'm noticing a very mild pump. I could see this pump being better at 5 to 6 caps per day but that's not my intent for the Rx.

Melatonin: I was completely wired and couldn't sleep last night. So I popped 3mg melatonin. I was out in about 5 minutes.

Off Topic

I read an interesting thread today that questioned the makeup of JW. I personally don't care what the exact chemical formula is on the bottle of supplements as long as they work and are safe.

What I DID find interesting, is that many people feel as if ALR is dancing aroung the topic. Personally, I've emailed and sent a few PM's asking about the logic behind the evolution stack. I got one response, and quite frankly, it was a pretty pathetic attempt to dodge my question.

No soap box here, just sharing my experience.
 
i finished jw about 3 weeks ago. last week i had annual physical, including bloodwork. cholesterol was very good, blood sugar was good, liver enzymes were elevated slightly, which is normal for me. lots of years of heavy drinking will do that to you. my doc did quiz me on test levels, was surprised they were so high for a guy 48 years old. my test levels were in the high range! doc thinks ill probably live for another year,lol. only the good die young!:squat:
 
going by the results of my blood tests, i would have to say that jw had no negative effect in the short term. 10 years from now if i drop over dead my 'widow' can sue alri and blame it on jungle warfare. i take way to many supps to attribute the high test to jw, however i can say that it appears it did'nt hurt me in any way.:thumbsup:
 
thebigt said:
going by the results of my blood tests, i would have to say that jw had no negative effect in the short term. 10 years from now if i drop over dead my 'widow' can sue alri and blame it on jungle warfare. i take way to many supps to attribute the high test to jw, however i can say that it appears it did'nt hurt me in any way.:thumbsup:
Click to expand...

then again she might be the one killing you off to get her hands in your supplement stash :saw:

Ya, I seriously doubt that JW had any negative affects on me either as I mentioned in my JW review.

I am more irritated with the way that there seems to be a theme of unanswered questions with ALR. I've seen multiple posts in the ALRI forum that are very good questions and they get ignored as welll. Maybe I'm just spoiled from reading about products where the companies can't wait to answer questions about their products.
 
how right you are. i am beginning to hypothesize [sp] that alri reps are as much in the dark as we are. it does seem as if they get real defensive answering q's about jw. results speak for themselves seems to be attitude, when pushed about actual ingrediants seem to get somewhat offensive.:pizza: :food:
 
Day 45

Tuesday, June 12, 2007

Workout

15 minutes light cardio

Shoulders Power
BB Shrugs 405 x 8
DB Upright Row 45 x 5
DB Neutral Grip Shoulder Press 45 x 11

I forget to list cardio sometimes. I usually split the bike, treadmill, and elyptical (sp?) evenly. I keep moving to avoid getting bored. I have also been swimming 2 nights per week and it's increasing my tolerance to traditional cardio IMMENSELY!

Diet

Right on target

Supplements

Restore: I get a mild boost about 10 minutes after taking restore, especially since I like taking supps on an empty stomach. I eat about 10-20 minutes later.

BAM: interestingly, I think I ran out 3 days before I was supposed to. I'm pretty sure that I caught myself taking 3 caps 2 times. But that should have only set me back one day. Not sure how that happened and it's sloppy on my part that I never counted the caps. That will be a lesson learned for when higher stakes are invovled.

Cissus: not bad today. Presses were uncomfortable but not painful. Interestingly, my elbow/triceps have been feeling pretty darn good for about 3-4 weeks. It was definately back today during upright rows. Frustrating but I just have to keep adjusting my routine to prevent further injury.

Off Topic

Watched the movie 300 with my dad and 2 cousins. I might use it as a pre-workout supplement for back and bis :duel:
 
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