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  1. jonpaulevans

    My Diet Plan

    Really? What if I wrote down: Ice cream soda doughnuts twinkies chocolate milk coco puffs double cheeseburgers mozzarella sticks Are you telling me my original list compared to this list wouldn't offer noticeable results. I'm displaying the quality of my calorie sources. The list is to...
  2. jonpaulevans

    My Diet Plan

    I will provide those in my detailed journal. At this point I just listed my items to hear what needs to be added or what should be removed.
  3. jonpaulevans

    Workout Log

    Recent Back Days 2-2-13 back wide bent over bb row 135/5, 5 185/8, 8, 8 rev grip yates row 135/5, 5 185/8 205/6 225/4 235/4 245/4 255/4 245/4 235/4 225/6, 6, 6 185/10 seated row - close grip 175/6, 190/6, 205/6, 220/6 235/4 250/5 250/4 235/4 220/6 206/6 190/8 175/10 db pullovers 55/12, 12, 12...
  4. jonpaulevans

    Workout Log

    Recent Chest Days 2-1-13 incline bench lockouts - 4 inches off chest 135/5, 5 185/8 195/7 205/6 215/5 225/4 235/3 245/3, 3, 3, 3 225/5 205/6 flat close bench lockouts - 4 inches off chest 135/8 145/8 155/8 175/8 195/5 185/5 175/6 155/6 2-3-13 flat bb bench 95/12 135/5, 5 205/6 215/5 225/4...
  5. jonpaulevans

    Workout Log

    Recent Leg days: 2-6-13 coming off of an achilles injury squats 135 x 5 5 5 - warm up 225 x 5 5 5 245 x 4 4 4 265 x 3 3 3 225 x 5 5 5 Stiff Legged Deads 95 x 6 6 6 135 x 7 7 7 185 x 8 8 8 2-10-13 - quad focus Achilles is still sore/tight Squat 135 x 12 12 225 x 10 10 10...
  6. jonpaulevans

    Workout Log

    workout program is (in a nutshell) something like this 6 days on - 1 day off day 1 - squat, stiff leg deadlifts day 2 - flat bench, chest dips, side lateral raises day 3 - back rows, shrugs, bb curls day 4 - squat, leg press with focus on quads day 5 - incline bench lockouts, flat close grip...
  7. jonpaulevans

    My Diet Plan

    typical day: shake: 8oz milk or almond milk 1/3 c dry oats few strawberries 1 scoop choc whey 1 serv BCAA NO-Xplode Creatine Beta Alanine L-Carnitine Workout Another shake 8 oz milk 2 scoops whey (vanilla) few slices mango 1/3 dry oats 1 serv BCAA 1 Tbsp honey assorted meals throughout...
  8. jonpaulevans

    My Diet Plan

    Diet is pretty good. Aside from a sandwich here and there or food I eat at weddings (I am a DJ). About once or twice a month I eat a "wedding" dinner that is usually very calorie dense - but if you were offered a prime rib or sea bass would you say no? I pack my own dinners but would love some...
  9. jonpaulevans

    Creatine monohydrate

    Monohydrate is cheap and it works. don't fall for all the hype around these "creatine plus" products.
  10. jonpaulevans

    Critique my diet plan?

    My gf eats a ton of Greek Yogurt - one day I tried it on a potato bc I thought it tasted like sour cream and BAM! I prefer it to sour cream now. I also eat Greek Yogurt with choc or vanilla protein powder, sliced almonds, blueberries and dry oats. There aren't many other foods that make me...
  11. jonpaulevans

    New Havoc Cycle info and PCT

    Diet is pretty good. Aside from a sandwich here and there or food I eat at weddings (I am a DJ). proteins: egg whites whole eggs chicken breast - grilled/baked tilapia salmon tuna low fat/skim milk sometimes - fat free cottage cheese and greek yogurt fruits/veggies: broccoli peas lima beans...
  12. jonpaulevans

    Havoc cycle layout

    i get what youre trying to do. you need to understand that on these boards you will get eaten alive if you ask such broad questions that have a wide scope of answers and questions that need to ask yo questions in order to be answered. first things first. RESEARCH. this doesn't mean scour...
  13. jonpaulevans

    New Havoc Cycle info and PCT

    my training will change slightly while on cycle. I will work in higher rep ranges since I will already be anabolic. To get a better assessment of my strength gains I will pick up this routine in pct. weeks 1-5 on cycle will display gains made while on havoc for those interested in seeing...
  14. jonpaulevans

    New Havoc Cycle info and PCT

    2-3-13 flat bb bench 95/12 135/5, 5 205/6 215/5 225/4 235/3 flat bench lockout - 4 inches off chest 225/6 245/4 265/3 285/3 305/2 285/3 265/3 245/6 225/8 135/11 chest dips 10, 10
  15. jonpaulevans

    New Havoc Cycle info and PCT

    2-1-13 incline bench lockouts - 4 inches off chest 135/5, 5 185/8 195/7 205/6 215/5 225/4 235/3 245/3, 3, 3, 3 225/5 205/6 flat close bench lockouts - 4 inches off chest 135/8 145/8 155/8 175/8 195/5 185/5 175/6 155/6
  16. jonpaulevans

    New Havoc Cycle info and PCT

    2-2-13 back wide bent over bb row 135/5, 5 185/8, 8, 8 rev grip yates row 135/5, 5 185/8 205/6 225/4 235/4 245/4 255/4 245/4 235/4 225/6, 6, 6 185/10 seated row - close grip 175/6, 190/6, 205/6, 220/6 235/4 250/5 250/4 235/4 220/6 206/6 190/8 175/10 db pullovers 55/12, 12, 12 2-4-13 wide...
  17. jonpaulevans

    New Havoc Cycle info and PCT

    Workout log: 2-6-13 squats: warm-up: 135/5, 5, 5 working sets: 225/5, 5, 5 245/4, 4, 4 265/3, 3, 3 225/5, 5, 5 stiff lifts: 95/6, 6, 6 135/7, 7, 7 185/8, 8, 8 I am starting at easy to control weight and also just coming off an Achilles injury - these are not "pushing it" numbers. 2-7-13 flat...
  18. jonpaulevans

    New Havoc Cycle info and PCT

    so only one dose of Taurine ED? and is pwo pre or post workout? you sugg 4 weeks nolva and if so can/should I still do a 6 week PCT with other supps I listed?
  19. jonpaulevans

    New Havoc Cycle info and PCT

    workout program is (in a nutshell) something like this 6 days on - 1 day off day 1 - squat, stiff leg deadlifts day 2 - flat bench, chest dips, lateral raises day 3 - pulldowns, rear delt work, pullovers day 4 - squat, leg press with focus on quads day 5 - incline bench lockouts, flat close...
  20. jonpaulevans

    New Havoc Cycle info and PCT

    sorry - had to leave half way through posting
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