Madman Evolves with ALRI's EVOLUTION Stack: Bad Ass Mass, Jungle Warfare, Restore - Page 2

**madman911** · 01-20-2007, 07:24 PM

Day Twenty-One of Thirty

Training

Calves/Abs, Power
Rep tempo: 3/1/x/0
4 minutes rest between sets

Calf press: 600 x6, 620 x6, 640 x10, 660 x6

Seated calf raise: 180 x6, 190 x6, 190 x6

Incline weighted sit-ups: 25 lb plate over head, 3 x10

Hanging straight leg raise: 3 x10

Cardio:

30 minutes on elliptical, maintaining 150 bpm heart rate.

Thoughts:

Legs hurt like hell from yesterday. Calves were feeling strong today. My abs hurt a bit from leg day yesterday, but I decided to nail them with some direct work anyway... no mercy.

Nutrition

Same diet as posted for day seventeen.

Total calories: 3500 (about 1000 over maintenance)
Macros: 38p/31c/31f

EVOLUTION Stack Dosing

1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
1 cap JW + 1 cap Restore @ lunch
1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

**madman911** · 01-21-2007, 03:12 PM

Updated Stats: Three Weeks In

All measurements are cold
Red numbers indicate increase from starting stats

Height: 5’ 7”
Weight: 163 lbs (+6.5 lbs)
Approximate body fat: 11% (+1%)
Waist: 31.5” (+1.25")
Left upper arm: 15.0” (+0.25")
Right upper arm: 14.75” (+0.25")
Chest: 41” (+0.5")
Right thigh: 22.0” (+0.75")
Left thigh: 22.0” (+0.75")
Right calve: 14.5” (no change)
Left calve: 14.5” (no change)

Here are a few updated pics, taken this morning, before my morning coffee so I am barely awake.

**madman911** · 01-21-2007, 03:18 PM

I'm just getting warmed-up, baby!!! Here's where things really start to get good.

2007 IMPC open division belongs to me.

**NYCmitch25** · 01-21-2007, 10:31 PM

^yeah baby!!

keep it up brudda~

**madman911** · 01-22-2007, 11:32 PM

Day Twenty Three of Sixty

Training

Back/Biceps, Rep Range
Rep tempo: 2/1/2/1
2 minutes rest between sets

I am switching up my lifts to keep things fresh, so I can't compare today's lifts with my last rep range week.

Wide-grip weighted pull-up: BW+25 x5, BW+20 x5

Dumbbell Row: 55 x8, 55 x8, 55 x10

Close-grip pull down: 113.3 x12, x12

Wide-grip seated rows: 110 x12, 110 x12

Seated alternating incline dumbbell curls: 35 x6, x6

Single-arm cable curl: 40 x8, x8

Preacher culrs: 50 x10, x10

Thoughts:

I didn't feel as focused, aggressive, or strong as I did last week. I realize I wasn't psyching myself up enough. I failed to get my adrenalin pumping. Oh well, tomorrow is another day. Today wasn't a total bust, I definitely worked hard, I just didn't feel like it was a really great workout. After the week I had last week, I guess today just paled in comparison.

Nutrition

Same diet as posted for day seventeen. Yeah, I know... I'm repetitive in my diet even while bulking, but it keeps me focused. Tomorrow night, I'm going to have Salmon for dinner instead of steak, to switch things up.

Total calories: 3500 (about 1000 over maintenance)
Macros: 38p/31c/31f

EVOLUTION Stack Dosing

1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
1 cap JW + 1 cap Restore @ lunch
1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

**madman911** · 01-22-2007, 11:34 PM

Quote:

Originally Posted by NYCmitch25

^yeah baby!!

keep it up brudda~

Congrats on being made Silver bro!!!

DJohnson · 01-23-2007, 12:14 AM

Quote:

Originally Posted by madman911

2007 IMPC open division belongs to me.

Pffft, with those wussy high rep weeks? Over my dead body.

**madman911** · 01-23-2007, 11:00 PM

Day Twenty-Four of Sixty

Training

Chest/Triceps, Rep Range
Rep tempo: 2/1/2/1
2 minutes rest between sets

Incline dumbbell bench press: 70 x6, x8, x6

Decline barbbell bench press: Aborted immediately after experiencing a sharp pain in my right shoulder, more detail to follow.

Incline dumbbell flye: 30 x12, x12, x14

Flat barbell bench press: 115 x12, x12

Dip: BW x9, x10, x10

Single-arm reverse grip pushdown: 30 x10, 33.3 x10

Overhead dumbbell extension: 55 x12, x12

Thoughts:

This workout started out with some nice, strong feeling incline dumbbell bench press. I felt a dull ache in my right shoulder, but it wasn't really bad and I didn't feel it at all while actually moving the weight. Moving on to decline bench press, as soon as I lifted the 135 lbs off of the rack, I felt a sharp pain in my shoulder. The pain wasn't just in my shoulder, it shot across my clavicle and up my right trap toward my neck. It was weird. I knew immediately that if I lowered the weight down, I'd be in too much pain to get it back up. I re-racked the weight and stretched out. I decided to just improvise the rest of my chest training and I made it through without causing any more shooting pains. I did have a dull ache in the shoulder throughout the rest of the workout, but it went away shortly after I left the gym. Right now, my shoulder feels 100% fine. I had a similar pain last week when I did skull crushers. I'm thinking it might be a pinched nerve because the pain isn't in just one spot, but shoots over to my clavicle (weird) and into my trap.

My chest is already having some DOMS, so the training session was decently intense, it just wasn't what I wanted it to be.

Nutrition

Same diet as posted for day seventeen, except I'm having salmon instead of steak for dinner.

Total calories: 3500 (about 1000 over maintenance)
Macros: 38p/31c/31f

EVOLUTION Stack Dosing

1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
1 cap JW + 1 cap Restore @ lunch
1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

**madman911** · 01-23-2007, 11:06 PM

Quote:

Originally Posted by DJohnson

Pffft, with those wussy high rep weeks? Over my dead body.

That can be arranged.

**madman911** · 01-25-2007, 11:00 PM

Day Twenty-Six of Sixty

Training

Delts/Traps, Rep Range
Rep tempo: 2/1/2/1
2 minutes rest between sets

Seated dumbbell military press: 55 x8, 60 x8

Front raise: 35 lb plate x10, x10, x10

Side lateral raise: 20 x10, 20 x10

Dumbbell shrug: 80 x9, 65 x12

Behind the back barbell shrug: 95 x12, x15

Thoughts:

Shoulders felt really strong. The 60 lb dumbbells went up with ease. I probably could have gotten 6 reps with the 65s, but I didn't want to push it with that nerve pain I've had in my shoulder. The shoulder was just a little achey throughout the workout, but not bad.

I'm seeing that my traps and shoulders are thickening up nicely, which is great because I need more meat on those areas for sure. My upper back seems to have more width too. I am definitely reaching the limits of what I consider an acceptable body fat %. One more week of bulking and then a short cutting phase is in order.

Nutrition

I had my usual diet, complete with steak for dinner. Man I love steak. You can't get big without eating red meat.

Total calories: 3500 (about 1000 over maintenance)
Macros: 38p/31c/31f

EVOLUTION Stack Dosing

1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
1 cap JW + 1 cap Restore @ lunch
1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

**madman911** · 01-26-2007, 11:35 PM

Day Twenty-Seven of Sixty

Training

Legs, Rep Range
Rep tempo: 2/1/2/1
2 minutes rest between sets

Leg extension: 120 x10, 120 x10

Hack squat: 140 x10, 150 x10, 160 x10

Single leg press: 180 x12, 200 x12, x12

Stiff legged dead lift: 175 x10, x10

Single leg curl: 33.3 x12, 36.6 x12

Thoughts:

Another very satisfying workout. Strength and stamina were both on point.

Nutrition

Standard diet... I'll be switching things up soon. I'm going to be cutting for the final three weeks of the stack. I'm going to use the "Cut Diet" for the first time to see how I respond to it.

Total calories: 3500 (about 1000 over maintenance)
Macros: 38p/31c/31f

EVOLUTION Stack Dosing

1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
1 cap JW + 1 cap Restore @ lunch
1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

**madman911** · 01-27-2007, 08:28 PM

Day Twenty-Eight of Sixty

Training

Calves/Abs, Rep Range

Rep tempo: 2/1/2/1
2 minutes rest between sets

Calf press: 660 x9, 630 x12, x12

Seated calf raise: 100 x15, 110 x15

Cable crunches: 147 x9, x9

Hanging knee raise: x12, x12

Cardio

Elliptical, 30 minutes, 150-160 bpm

Thoughts:

Very good workout... calves are getting stronger each week. They are looking thicker too. Abs are covered in thin blanket of lard, but I can feel that the separation in my mid/lower abs is becoming more pronouned.

Nutrition

I'm playing around with some new approaches. I've decided to try cutting the dextrose out of my life. I'm going to try avoiding insulin spikes and see what effect it has on my gains and body composition. Next week I'm going to bulk up sans insulin spikes to see how it feels. I'm not cutting carbs out, I'm just going to use oats rather than dextrose. And no carbs in my intra-workout shake, just whey and BCAA.

EVOLUTION Stack Dosing

1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast
1 cap JW + 1 cap Restore @ lunch
1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage

**davtown** · 01-27-2007, 11:45 PM

Quote:

Originally Posted by madman911

Abs are covered in thin blanket of lard,

Very striking imagery.

It should be interesting to see your no-dex experiment.

DJohnson · 01-28-2007, 12:37 AM

Quote:

Originally Posted by madman911

I am definitely reaching the limits of what I consider an acceptable body fat %. One more week of bulking and then a short cutting phase is in order.

Damn! Me too! I was hitting 167lbs for my December pictures and now 5-6 weeks later I'm more like 180lbs dry. I think I'm gonna try ride the winter out though and cut maybe starting in April. My friend showed me a study a while back of how hypertrophy increases while you bulk and maxes out after 3 months of calorie surplus.

Quote:

Originally Posted by madman911

Next week I'm going to bulk up sans insulin spikes to see how it feels. I'm not cutting carbs out, I'm just going to use oats rather than dextrose. And no carbs in my intra-workout shake, just whey and BCAA.

I've been using oats instead of dextrose for a long time. Works great for me, I think you'll like it.

01-20-2007, 07:24 PM	#31
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	Day Twenty-One of Thirty Training Calves/Abs, Power Rep tempo: 3/1/x/0 4 minutes rest between sets Calf press: 600 x6, 620 x6, 640 x10, 660 x6 Seated calf raise: 180 x6, 190 x6, 190 x6 Incline weighted sit-ups: 25 lb plate over head, 3 x10 Hanging straight leg raise: 3 x10 Cardio: 30 minutes on elliptical, maintaining 150 bpm heart rate. Thoughts: Legs hurt like hell from yesterday. Calves were feeling strong today. My abs hurt a bit from leg day yesterday, but I decided to nail them with some direct work anyway... no mercy. Nutrition Same diet as posted for day seventeen. Total calories: 3500 (about 1000 over maintenance) Macros: 38p/31c/31f EVOLUTION Stack Dosing 1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast 1 cap JW + 1 cap Restore @ lunch 1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

01-21-2007, 03:12 PM	#32
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	Updated Stats: Three Weeks In All measurements are cold Red numbers indicate increase from starting stats Height: 5’ 7” Weight: 163 lbs (+6.5 lbs) Approximate body fat: 11% (+1%) Waist: 31.5” (+1.25") Left upper arm: 15.0” (+0.25") Right upper arm: 14.75” (+0.25") Chest: 41” (+0.5") Right thigh: 22.0” (+0.75") Left thigh: 22.0” (+0.75") Right calve: 14.5” (no change) Left calve: 14.5” (no change) Here are a few updated pics, taken this morning, before my morning coffee so I am barely awake. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

01-21-2007, 03:18 PM	#33
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	I'm just getting warmed-up, baby!!! Here's where things really start to get good. 2007 IMPC open division belongs to me. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

01-21-2007, 10:31 PM	#34
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,087 Recipes: 0 Rep Power: 49	^yeah baby!! keep it up brudda~ __________________ "I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Rollins

01-22-2007, 11:32 PM	#35
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	Day Twenty Three of Sixty Training Back/Biceps, Rep Range Rep tempo: 2/1/2/1 2 minutes rest between sets I am switching up my lifts to keep things fresh, so I can't compare today's lifts with my last rep range week. Wide-grip weighted pull-up: BW+25 x5, BW+20 x5 Dumbbell Row: 55 x8, 55 x8, 55 x10 Close-grip pull down: 113.3 x12, x12 Wide-grip seated rows: 110 x12, 110 x12 Seated alternating incline dumbbell curls: 35 x6, x6 Single-arm cable curl: 40 x8, x8 Preacher culrs: 50 x10, x10 Thoughts: I didn't feel as focused, aggressive, or strong as I did last week. I realize I wasn't psyching myself up enough. I failed to get my adrenalin pumping. Oh well, tomorrow is another day. Today wasn't a total bust, I definitely worked hard, I just didn't feel like it was a really great workout. After the week I had last week, I guess today just paled in comparison. Nutrition Same diet as posted for day seventeen. Yeah, I know... I'm repetitive in my diet even while bulking, but it keeps me focused. Tomorrow night, I'm going to have Salmon for dinner instead of steak, to switch things up. Total calories: 3500 (about 1000 over maintenance) Macros: 38p/31c/31f EVOLUTION Stack Dosing 1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast 1 cap JW + 1 cap Restore @ lunch 1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

01-23-2007, 11:00 PM	#38
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	Day Twenty-Four of Sixty Training Chest/Triceps, Rep Range Rep tempo: 2/1/2/1 2 minutes rest between sets Incline dumbbell bench press: 70 x6, x8, x6 Decline barbbell bench press: Aborted immediately after experiencing a sharp pain in my right shoulder, more detail to follow. Incline dumbbell flye: 30 x12, x12, x14 Flat barbell bench press: 115 x12, x12 Dip: BW x9, x10, x10 Single-arm reverse grip pushdown: 30 x10, 33.3 x10 Overhead dumbbell extension: 55 x12, x12 Thoughts: This workout started out with some nice, strong feeling incline dumbbell bench press. I felt a dull ache in my right shoulder, but it wasn't really bad and I didn't feel it at all while actually moving the weight. Moving on to decline bench press, as soon as I lifted the 135 lbs off of the rack, I felt a sharp pain in my shoulder. The pain wasn't just in my shoulder, it shot across my clavicle and up my right trap toward my neck. It was weird. I knew immediately that if I lowered the weight down, I'd be in too much pain to get it back up. I re-racked the weight and stretched out. I decided to just improvise the rest of my chest training and I made it through without causing any more shooting pains. I did have a dull ache in the shoulder throughout the rest of the workout, but it went away shortly after I left the gym. Right now, my shoulder feels 100% fine. I had a similar pain last week when I did skull crushers. I'm thinking it might be a pinched nerve because the pain isn't in just one spot, but shoots over to my clavicle (weird) and into my trap. My chest is already having some DOMS, so the training session was decently intense, it just wasn't what I wanted it to be. Nutrition Same diet as posted for day seventeen, except I'm having salmon instead of steak for dinner. Total calories: 3500 (about 1000 over maintenance) Macros: 38p/31c/31f EVOLUTION Stack Dosing 1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast 1 cap JW + 1 cap Restore @ lunch 1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

01-25-2007, 11:00 PM	#40
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	Day Twenty-Six of Sixty Training Delts/Traps, Rep Range Rep tempo: 2/1/2/1 2 minutes rest between sets Seated dumbbell military press: 55 x8, 60 x8 Front raise: 35 lb plate x10, x10, x10 Side lateral raise: 20 x10, 20 x10 Dumbbell shrug: 80 x9, 65 x12 Behind the back barbell shrug: 95 x12, x15 Thoughts: Shoulders felt really strong. The 60 lb dumbbells went up with ease. I probably could have gotten 6 reps with the 65s, but I didn't want to push it with that nerve pain I've had in my shoulder. The shoulder was just a little achey throughout the workout, but not bad. I'm seeing that my traps and shoulders are thickening up nicely, which is great because I need more meat on those areas for sure. My upper back seems to have more width too. I am definitely reaching the limits of what I consider an acceptable body fat %. One more week of bulking and then a short cutting phase is in order. Nutrition I had my usual diet, complete with steak for dinner. Man I love steak. You can't get big without eating red meat. Total calories: 3500 (about 1000 over maintenance) Macros: 38p/31c/31f EVOLUTION Stack Dosing 1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast 1 cap JW + 1 cap Restore @ lunch 1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

01-26-2007, 11:35 PM	#41
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	Day Twenty-Seven of Sixty Training Legs, Rep Range Rep tempo: 2/1/2/1 2 minutes rest between sets Leg extension: 120 x10, 120 x10 Hack squat: 140 x10, 150 x10, 160 x10 Single leg press: 180 x12, 200 x12, x12 Stiff legged dead lift: 175 x10, x10 Single leg curl: 33.3 x12, 36.6 x12 Thoughts: Another very satisfying workout. Strength and stamina were both on point. Nutrition Standard diet... I'll be switching things up soon. I'm going to be cutting for the final three weeks of the stack. I'm going to use the "Cut Diet" for the first time to see how I respond to it. Total calories: 3500 (about 1000 over maintenance) Macros: 38p/31c/31f EVOLUTION Stack Dosing 1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast 1 cap JW + 1 cap Restore @ lunch 1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

01-27-2007, 08:28 PM	#42
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	Day Twenty-Eight of Sixty Training Calves/Abs, Rep Range Rep tempo: 2/1/2/1 2 minutes rest between sets Calf press: 660 x9, 630 x12, x12 Seated calf raise: 100 x15, 110 x15 Cable crunches: 147 x9, x9 Hanging knee raise: x12, x12 Cardio Elliptical, 30 minutes, 150-160 bpm Thoughts: Very good workout... calves are getting stronger each week. They are looking thicker too. Abs are covered in thin blanket of lard, but I can feel that the separation in my mid/lower abs is becoming more pronouned. Nutrition I'm playing around with some new approaches. I've decided to try cutting the dextrose out of my life. I'm going to try avoiding insulin spikes and see what effect it has on my gains and body composition. Next week I'm going to bulk up sans insulin spikes to see how it feels. I'm not cutting carbs out, I'm just going to use oats rather than dextrose. And no carbs in my intra-workout shake, just whey and BCAA. EVOLUTION Stack Dosing 1 cap JW + 1 cap Restore + 1 cap BAM @ breakfast 1 cap JW + 1 cap Restore @ lunch 1 cap JW + 1 cap Restore + 1 cap BAM @ 12 hours after first dosage __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.