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The EVOLUTION (stack) of BigPoppaDros

DATE: Wednesday, January 24, 2007
Time: 5:00am
Muscle groups: Quads / Hams / Back

Lying 1-leg Curl
40/20
40/22
40/25

Extension
175/20
205/20
220/15
250/12 + 5 partials
250/13 + 5 partials

Incline Lying Db Leg Curl (1+1/2s) – Superset – Leg Press w/ feet high and wide
40/12 – 360/20
50/10 – 360/25
50/10 – 360/25

Single leg press
180/20
180/20

Deadlift (warm ups and (1) 10 rep rest pause [r.p.] set
135/15
225/10
275/10
325/5
425/ 1…rp…425/1…rp…325/1…rp…325/1…rp…275/1…rp…275/1…rp…225/4

Smith Squat (deep, 1+1/2’s)
135/10
185/10
225/7

Time: 6:30pm
Muscle groups: Back & Traps
Pull-ups
5 sets / 10 reps, partials at the end of each set (4-5 top half, 4-5 bottom half)

Reverse Grip Pulldown
115/30
160/20
190/15
205/10

1-arm DB Row (1+1/2’s)
80/10
80/11
80/12

¼ Deadlift
225/15
315/10
405/10
495/4
545/1

Reverse Grip BB Row
135/15
225/15
225/15
225/15 (rest pause) 225/5

BB Shrug
225/20
315/12
405/9

Close Grip Pulldown (1+1/2’s)
160/10
160/10
160/10

Db Shrug (1+1/2’s)
80/20
80/20
80/20


NOTES:
Today’s workouts were very positive. I have not done full deadlifts since October and it was great to able to do them without much pain. I had no expectations to move much weight, I just wanted to feel the movement, but I decided to go up to 425 and it felt pretty good. The evening workout was also solid. Some of the weights were down a little, but that was the result of the morning deadlifts. I had a great pump and really worked my back hard.

DIET:

Meals: 7
Macros: 320 protein / 280 carb. / 85 fat
Supplements:
- Pre-workout: 2 venom, 1 scoop NO Shotgun (PM)
- Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
- Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
- Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
- Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
- 1 digestive enzyme with each meal

Notes: Normal diet: Ate every 2 hours; 4 shakes and 3 whole food meals. After missing a meal yesterday I thought it might affect my energy today, but I was able to keep the calories flowing in all day and that kept me on track.

DAILY ASSESSMENT: After two days that did not meet my expectations, today was a step in the right direction. I really beat up my back and it felt good to finish a workout tired from the training and not from fighting the aches and strains.
 
DATE: Thursday. January 25, 2007
Time: 6:30pm
Muscle groups: Bi’s & Tri’s

Tri’s
Rope pushdown
60/30
80/20
80/18
80/20

Flat bench tri-extension (ez bar)
75/20
95/12
125/8
125/8
55/20

Straight Bar Pushdown – SUPERSET - Reverse grip pushdown
150/12 – 60/30
170/8 – 60/30

1 arm Db overhead extension (incline bench)
20/10
20/10 + 5 partials
20/10 + 5 partials

Bi’s
Standing Alt. Db Curl
40/15
50/10
50/11
50/11

2-arm Incline Db curl (1+1/2’s)
20/10
20/8
20/8
(Top half partials, drop to bottom half partials)
15/20-10
15/20-15

Straight Bar Curl – Superset – Db Alt Hammer Curl
65/10 – 50/10
65/12 – 50/11
65/15 – 50/12

1-arm concentration curl (5 top half partials and 5 bottom half partials at the end of each set)
20/15
20/15
20/15

NOTES: Tri’s didn’t go too well, I had a lot of difficulty with my injured forearm and it impacted the weights I could handle. No strength or pump. Luckily and surprisingly, bi’s was a good session. I got a solid pump and I could really squeeze the muscle. I was not looking to push any new weights, just satisfied with working the muscle as hard as I can and not having unnecessary pain.

DIET:

Meals: 7
Macros: 310 protein / 270 carb. / 80 fat
Supplements:
- Pre-workout: 2 venom, 1 scoop NO Shotgun (AM and PM)
- Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
- Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
- Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
- Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
- 1 digestive enzyme with each meal

Notes: Normal diet: Ate every 2 hours; 4 shakes and 3 whole food meals.

DAILY ASSESSMENT: This was a decent end to three hard days of training. My sore forearm was a problem during the triceps workout, but it loosened up for bi’s and I was able to have a productive session.

I am inclined to think that on nights like this that start out poorly, the boost I get from the Evolution Stack is what allowed me to still make a decent workout. The injury did not prevent my bi’s from getting a good pump that lasted throughout the workout. My body is staying in an anabolic state longer than it would have in the past. The frustration and stress of the injury would have shot my cortisol levels up and the workout would have no chance to recover.
 
DATE: Friday, January 26, 2007
Time: 5:00am
Muscle groups: Abs / Cardio

Abs
Ball Crunch
4 x 30

Hanging Leg Raise
3x20

Rope Crunch
160/25
160/25
160/20
160/20 + 5 partials

Reverse crunch (today I did these with my body hanging off a flat bench, only shoulders and head on bench with arms grasping the bench below my head; I would fully extend my legs to parallel with my upper body (45degrees to floor) and then crunch in)
3 x 8-10

Side Crunch
3 x 20 each side

CARDIO: 40min, gauntlet, level 10-11, steady

NOTES: I am really working on making my ab workouts focused and efficient. No more long sets of high reps and no more sessions of 10 different exercises. I am finding the exercises that work for me and sticking with them; hopefully I can produce some changes in my narrow/thin abs.
No PM workout – time to fill up for legs tomorrow.

DIET:

Meals: 7
Macros: 330 protein / 275 carb. / 75 fat
Supplements:
- Pre-workout: 2 venom, 1 scoop NO Shotgun (PM)
- Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
- Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
- Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
- Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
- 1 digestive enzyme with each meal

Notes: Normal diet: Ate every 2 hours; 4 shakes and 3 whole food meals.

DAILY ASSESSMENT: A good ab workout and tough cardio session made for a productive morning. The evening was all about rest and I made sure to keep the food flowing in.
 
DATE: Saturday, January 27, 2007
Time: 9:00am
Muscle groups: Quads

Warm-up: Extensions (4 sets)

Smith squat (to parallel)
225/12
315/10
405/10
495/10
545/6
565/5
565/8 [PR]
405/10

Leg Press (full reps, increasing)
540-630-720/12-10-10
720-810-900/12-8-8
820-910-1000/10-8-6
(straight sets)
1100/6
920/20
1100/10
450/50 [PR]

Extensions
190/15
220/12
250/10 + 4 partials
250/10 + 5 partials
(1+1/2’s) 130/8
(1+1/2’s) 115/10

Press machine (body masters) – 1+1/2’s
295/12
310/12
325/10 – 205/5

Smith Machine 1 leg squat
185/15
235/15

Time: 5:30pm
Muscle groups: Hamstrings

1-leg Extension
55/100 reps (5 sets, continuously switching legs, each set to failure)

Lying curl (full reps to failure, 4-5 top half reps, 4-5 bottom half reps)
120/20-5-5
140/15-5-5
150/12-4-5
150/10-4-4

Flat bench lying Db curl –SUPERSET – Lying incline db curl
80/18 – 40/6 (1+1/2’s)
80/20 – 40/6 (1+1/2’s)
80/10 (1+1/2’s) – 40/10
80/10 (1+1/2’s) – 40/8

BB Stiff Leg Deadlift
185/10
275/10
365/3 [PR]
325/5

Squat – bottom half only
95/20
135/12
135/15

DB Stiff leg deadlift (1+1/2’s)
80/10
80/10
80/10

1-leg Press
90/20
90/20

NOTES: The PR on the smith squat really took a lot out of me and the rest of the workout was a struggle. There were a lot of ups and down, but overall there was progress on most every lift. My final high rep set of leg presses was a new high of 50 and after starting off poorly on the lying machine press, I had new highs in reps for the last two sets. Hamstrings also went well and I did three full reps of stiff legs with 365.

DIET:

Meals: 6
Macros: 250 protein / 275 carb. / 80fat
Supplements:
- Pre-workout: 2 venom, 1 scoop NO Shotgun (AM)
- Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
- Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
- Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
- Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
- 1 digestive enzyme with each meal

Notes: I dropped 1 meals out (sleeping in), but like last week I kept the carbs higher than normal on each meal during the day and added some extra beef.


DAILY ASSESSMENT: All the aches and pains went aside for the last leg session of the log. Strength was solid and it was a great next to last day on the STACK. Every week I improved some facet of my leg training and set a PR. My legs are strength, so I think I can make progress a lot faster than with other muscles, but 4 weeks of consistent gains is awesome no matter what.
 
Final Weight Update

Here is the final weight update, final measurements, pics, and write-up to follow...

1-29-07
WEIGHT = 198.0
BF = 5.8%

1-12-07
WEIGHT = 196.6
BF = 5.7%

1-5-07:
WEIGHT = 194.8
BF = 5.9%

1-1-07:
WEIGHT =194.6
BF = 6.1%
 
FINAL MEASUREMENTS:

JANUARY 1, 2007
CHEST: 45-1/2"
WAIST: 32-0"
Bicep: 16-1/4"
Quad: 24-3/4"

JANUARY 30, 2007
CHEST: 47-1/4"
WAIST: 32-0"
Bicep: 16-0"
Quad: 25-0"
 
Unfortunatly, that measurement was not a typo.

But I really feel that any change of less than an inch is not statistically significant. I know from past competition prep. that my body tends to change drastically day to day despite consistency in training, diet, and daily schedule.

FINAL PICS COMING BY FRIDAY (had some technical difficulties getting them downloaded, but I did take them on the final day of the log).
 
Final Pics 1-28-07

Here are the final pics, sorry for the delay (taken 1-28-07):

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EVOLUTION STACK: Final word

After 30 days of BAD ASS MASS, JUNGLE WARFARE, and RESTORE, here is my review in the categories that matter most:

1. Body composition: My weight increased from 194.6 to 198.0 and my body fat remained constant. I did not experience water retention from this stack, so the weight gain is mostly LBM. 3.4 lbs does not seem like much compared to some of the numbers out there, but with no fat change it is solid progress.
2. Strength: steady increase throughout, but this was slowed by some aches and pains at the end. Gains were slightly ahead of what I would expect with nothing more than food and training. Comparable to taking creatine for the first time.
3. Androgenic properties: I experienced little, if any, increase in testosterone (as far as I can asses from visible changes). No increase in aggression, acne, libido, and strength increase was mild. Testosterone stimulating qualities are similar to a large and consistent dose of a good tribulus.
4. Energy: no effect on energy levels or endurance capacity.
5. Side effects: as I noted throughout the log, I experiences some joint pain and a bad flare up of pre-existing tendonitis. I have no reason to believe this was caused by the EVOLUTION STACK. Cold weather, progressively heavier weights, or maybe just a fluke thing…I cannot be sure. It was out of the ordinary, but I would need a lot more evidence to be convinced it was caused by the stack.
6. Effects outside the gym: no changes in emotions, sleep, or appetite.
7. Cost-effectiveness: for what it would cost to run all three supplements at the same time, I cannot recommend this stack as I ran it. But that is not to say I would not use the products again…

OVERALL: I have already purchased another bottle of both JW and BAM. While my gains were not extraordinary, I feel these products did help my progress in my bodybuilding goals. The LBM increase and steady progress in strength show promise for these supplements.

FINAL PICS: I gained some size and thickness in my chest and back, which is my focus this winter. My legs gained strength and there was a slight increase in size with no loss of separation. This is definitely a positive outcome as I continue to work to bring up my thickness and width up top.

In the next few weeks I will play around with different doses and hopefully discover a way to gain even more with the help of the ALRI products. I think an increased does of BAM (from 2 per day to 4 per day) along with 3 JW per day will allow me to exceed the gains I made in the past 30 days.

I want to thank FnF, Viperspit, and everyone at ALRI for the opportunity to review these products.
 
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