Madman Evolves with ALRI's EVOLUTION Stack: Bad Ass Mass, Jungle Warfare, Restore - Page 3

**madman911** · 02-13-2007, 12:15 AM

Day Forty-Three of Sixty

Training

~: rep tempo of 3/0/x/0 (3 count down, explosive up)
*: rep tempo of 6/0/6/0 (six count down, and six up)

~Incline db bench press: 75 x6

*Flat db flye: 20 x10

~Machine deadlift: 400 x6

*Close-grip seated cable row: 90 x10

~Standing barbell military press: 120 x6

*Seated side lateral raise: 10 x12

~Barbell squat: 215 x8

*Leg extension: 60 x10

~Glute-ham raise: BW, with assist off bench, x6

*Lying leg curl: 60 x10

~Machine preacher curl: 76.6 x8

*Barbell curl: 45 x10

~Close grip smith bench press: 155 x8

*Pushdown w/rope: 60 x12

Thoughts:

Are you scratching your head right now wondering if I've lost my mind? Good.

This is different than anything I've ever done, it is an experiment to test some of the different hypertrophy concepts that are out there. There's a scientific basis to what I'm doing and none of the concepts I'm using are mine, I'm just applying the concepts in my own way. I'm not going to bore you with a long explanation, at least not until I see how this experiment goes. The bottomline is that all muscle groups will be worked 3X per week and the training varies with each of the three sessions.

Nutrition

My diet is spot on... basically I'm still following what I was doing last time I described my nutrition. I was going to revamp it, but I decided what I'm doing is working just fine.

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** · 02-14-2007, 12:52 AM

Day Forty-Four of Sixty

Training

Calf press: 650 x10, 560 x15, 470 x20

Hanging knee raise: x20, x20

Cable crunch: 146.6 x10, 126.6 x15, 106.6 x20

25 minutes cardio on elliptical @ 160 bpm

Thoughts:

Crazy pump in my calves after the high rep presses, it felt awesome. The abs felt like they had tons of stamina. I'm noticing that my middle abs are popping more... I can't actually see it because I've got some fat accumulation on the ol' gut, but I can feel through the flab that the separation is more prominent than it has ever been.

Nutrition

I eat food... I like the way food tastes.

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** · 02-14-2007, 11:36 PM

Day Forty-Five of Sixty

Training

~: rep tempo of 3/0/x/0 (3 count down, explosive up)
*: rep tempo of 6/0/6/0 (six count down, and six up)

~Flat barbell bench press: 155 x10 +3 RP

*Pec deck flye: 66.6 x10

~Wide-grip pull-up: BW+25 x6, BW x4

*Stiff arm pull down: 43.3 x12

~Seated dumbbell military press: 60 x6

*Close-grip upright row with smith: 65 x12

Thoughts:

I wanted to hit legs and arms too, but I ran out of time. It was snowing out here in the northeast and it made my morning commute to the gym longer than usual. I will make up the missed work tomorrow morning.

The flat barbell bench is something I haven't done in quite a while and I could have gone heavier. I got out 10 reps no problem and then I did three rest-pause reps with very slow negatives after that. My target range was 6-8 reps.

I weighed myself this morning at the gym... my home scale decided to die this weekend. I am at 167.5, up 11 lbs from the start of the EVO stack!!! Body fat is at 12%, that's up 2% from the log start. The gains are quite lean, especially for a guy who gains fat easy like me. I'm still comfortably wearing my 32" waist jeans so I know I'm okay. If I have to break out the 34" pants then I know I'm getting too fat.

Nutrition

I ate food today, it was good.

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** · 02-16-2007, 01:46 AM

Day Forty-Six of Sixty

Training

~: rep tempo of 3/0/x/0 (3 count down, explosive up)
*: rep tempo of 6/0/6/0 (six count down, and six up)

~Leg press: 470 x8

*Hack squat: 110 x10 (just weight of plates, sled weight unkown)

~Stiff legged dead lift: 205 x6

*Hyper extension: BW x12

~EZ bar preacher curl: 70 x10

*Cable curl: 60 x10

~Overhead db extension: 70 x12

*Rope pushdown: 60 x10

Thoughts:

Added 20lbs to my leg press. I have definitely smoothed out quite a bit, but I am much, much thicker. The increased mass is very noticeable in my back, chest and shoulders.

Nutrition

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

**Grunt76** · 02-16-2007, 01:49 AM

I like the new workout bro. See if you don't feel a bit burnt out after a few weeks of all that TUT work. Good progress.

**madman911** · 02-16-2007, 10:45 PM

Day Forty-Seven of Sixty

Training

~: rep tempo of 3/0/x/0
*: rep tempo of 2/0/2/0

*cable cross-over/~Db incline bench press superset:
30 x15/75 x5

*close-grip cable row/~machine deadlift superset:
53.3 x18/400 x6

*Cable front raise/Standing bb military superset:
13.3 x16/120 x5

Thoughts:

Short and sweet, but brutal. My goal with this workout is to pre-exhaust the slow twitch fibers with high reps prior to bashing the fast twitch fibers with a heavy explosive set. Next week, I will impose an obligatory 2.5% weight increase on all of the big lifts when I do them again on Monday.

Nutrition

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** · 02-20-2007, 01:17 AM

Day Fifty of Sixty

Training

~: rep tempo of 3/0/x/0
*: rep tempo of 6/0/6/0

~Incline db bench press: 76 x6, x6

*Flat db fly: 20.5 x10

~machine dead lift: 410 x6, x6

*Close-grip cable row: 93.3 x12

~Standing barbell military press: 123 x6, x6

*Seated side lateral raise: 10.25 x12

~Machine preacher curl: 78.3 x7, x6

*Barbell curl: 46 x10

~Close-grip smith bench press: 159 x8, x5

*Rope pushdown: 61.5 x11

Thoughts:

I bumped up all of my lifts from last week by around 2.5% and I did two heavy explosive sets instead of doing just one set as I did last week. I didn't feel a single set provided enough stimulation. I want to do enough volume to ensure the muscles are properly stimulated to grow, but I also want to be sure they can recover in 48 hours so I can smack them again. Two sets feels just about perfect.

Nutrition

I'm officially cutting. I've gone over 12% body fat, so the next 3 weeks I will be shedding some lard. Cals are set around 2000/day with two refeed days each week. I plan to start doing more cardio as well.

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** · 02-20-2007, 11:04 PM

Day Fifty-One of Sixty

Training

~: rep tempo of 3/0/x/0
*: rep tempo of 6/0/6/0

~Barbell Squat: 220 x6, x6

*Leg extensions: 61.5 x10

~Standing single leg curl: 50 x8, x8

*Lying leg curl: 61.5 x10

~Calf press: 700 x8, x11

*Seated calf raise: 90 x9

~Cable crunch: 148.6 x10, x10

~Hanging straight leg raise: x10, x10

Thoughts:

I bumped up all of my lifts from last week by 2.5% with no problem. I increased the width of my squat stance a bit and pointed my toes out a little more than I normally do. I could really feel the posterior chain kicking in hard, but my quads didn't feel it as much. I'm used to doing rather narrow stance, feet straight ahead squats that hit the quads more. I liked the wider stance though, it'll help me build a more powerful ass.

Nutrition

2nd day of cutting... I was hungry all day. In a weird way I draw some comfort from being back in cutting mode. I spent most of 2006 hungry and craving carbs; I guess I was missing the feeling of having the fat burning from my body. It ain't fun, but I find it to be an almost spiritual state.

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** · 02-22-2007, 04:36 PM

Day Fifty-Two of Sixty

Note: This is my training from 2/21/2007. I was too busy fighting with the wife last night to post yesterday.

Training

~: rep tempo of 3/0/x/0
*: rep tempo of 2/0/2/0

~Flat barbell bench press: 165 x6, x7

*Pec deck: 100 x10, 110 x7

~Wide grip pull-up: BW+25 x6, x2, BW x4

*Stiff-arm pull down: 56.6 x10, x10

~Seated dumbbell military press: 61.5 x6, x6

*Upright smith row: 85 x10, x9

~Standing barbell curl: 85 x6

~Dips: BW x19

Thoughts:

I bumped up all of my lifts from last week by 2.5% with no problem; I actually went 10 lbs heavier on my bench presses because I went too light last week. I am rapidly closing in on my PRs for the major lifts. I did lose quite a bit of strength from my long cut last year, but I've never gotten down about it. I am really happy with how I am progressing right now. When I start breaking those PRs, I will be doing it at a bodyweight 20+ lbs lighter than I was when I achieved them; that's pretty cool. A 193 lbs guy benching 85 lb dumbbells ain't nothing special, but for a 170 lb guy, that's not too shabby.

Nutrition

Cutting down, baby!!!

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** · 02-22-2007, 04:48 PM

Day Fifty-Three of Sixty

Training

~: rep tempo of 3/0/x/0
*: rep tempo of 2/0/2/0

~Leg press: 480 x6, x7

*Hack squat: 140 x10, 160 x10

~Standing single leg curl: 53.3 x6, x8

*Seated leg curl: 105 x10, x10

~Standing calf raise drop set: 200 x12, 150 x10, 100 x10

*Decline weighted sit-up: 35 lbs over head @ max decline, x10, x10

Thoughts:

I'm still getting stronger by the day. I like my new high frequency approach so far. Even though my glutes still had some DOMS from my squats on Monday, I worked the legs anyway and it didn't impede me at all.

Nutrition

I like cutting down from a lean condition. I'm only a few days into it and already my abs are more visible and more vascularity is apparent. Cutting down from tubby-land, it would take me weeks to see real changes. I am getting visibly leaner almost every day. I weighed in at 166 lbs this am, down about 1.5-2 lbs from a week ago.

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** · 02-24-2007, 08:46 PM

Day Fifty-Four of Sixty

Training

~: rep tempo of 3/0/x/0
*: rep tempo of 2/0/2/0

*Cable cross-over: 30 x20

~Incline dumbbell bench press: 76 x6

*Close-grip cable row: 56.6 x20

~Machine deadlift: 410 x6

*Cable front raise: 16.6 x20

~Standing barbell military press: 123 x6

Thoughts:

Good workout.

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** · 02-24-2007, 09:07 PM

Day Fifty-Five of Sixty

Training

Barbell squat: 220 x6, 135 x20

Plate-loaded squat machine: 270 x6, 340 x2, 390 x2

Stiff legged dead lift: 205 x6, 135 x15

Standing single leg curl: 56.6 x6

Seated calf raise/Calf press superset: 80 x20/700 x10

Hanging leg raise: x20 x15

Alternating twisting cable crunch: 146.6 x9 (each side)

Thoughts:

I decided to try the plate loaded squat machine for the first time today. I've used it before for calf-raises, but never for squats. I decided to try it out since it's a safe way to max-out on squat. I got two full reps, taking the machine all the way to the bottom, with 390 loaded on it. On my SLDLs, I wanted to go for 20 reps with 135, but my grip failed at 15, way before my hammies or back was ready to give up.

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** · 02-26-2007, 04:59 PM

Day Fifty-Seven of Sixty

Training

Incline dumbbell bench press: 77 x6, x4

Flat dumbbell fly: 21 x10 (6 count up and down)

Machine deadlift: 440 x6, x4

Close-grip cable row: 95.3 x12 (6 count up and down)

Standing barbell military press: 127 x5, x4

Seated side lateral raise: 10.5 x12 (6 count up and down)

Preacher curl machine: 80.5 x8, 83.3 x6

Barbell curl: 45 x12 (6 count up and down)

Smith close-grip bench press: 155 x6, 160 x8

Rope pushdown: 63.3 x10 (6 count down and up)

Thoughts:

I was a little unfocused in the beginning today; I found out last night that I'm being sued for $1200 bucks, which ain't a lot of money, but it still bugs the crap out of me because, as far as I'm concerned, I don't owe the guy squat. The details are unimportant...

Anway, I found as I went along that my focus started to get better, especially after my lack of focus caused me to load 440 lbs on the deadlift machine instead of the 430 I had intended, 430 would have been a 10lb increase from last week. I was pleasantly suprised when I counted the plates to find that I put up a set of six and a set of four with 20 more lbs than I did last week.

After a week of cutting, I definitely didn't have the same kind of strength gains I have been seeing. I was hoping to get two sets of six on all lifts, as I did last week, but the small weight increases I imposed on myself held me to fewer reps overall. That's not an unusual thing to have happen, but while on the EVO stack I've been hitting my new goals consistently. I believe cutting down has sapped a little of my stamina.

I weighed myself and I'm down to about 164. I think this week will be a cutting week and then it's back to bulking again. I've already leaned out a lot more than I expected with just one week of cutting.

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

02-13-2007, 12:15 AM	#61
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Day Forty-Three of Sixty Training ~: rep tempo of 3/0/x/0 (3 count down, explosive up) : rep tempo of 6/0/6/0 (six count down, and six up) ~Incline db bench press: 75 x6 Flat db flye: 20 x10 ~Machine deadlift: 400 x6 Close-grip seated cable row: 90 x10 ~Standing barbell military press: 120 x6 Seated side lateral raise: 10 x12 ~Barbell squat: 215 x8 Leg extension: 60 x10 ~Glute-ham raise: BW, with assist off bench, x6 Lying leg curl: 60 x10 ~Machine preacher curl: 76.6 x8 Barbell curl: 45 x10 ~Close grip smith bench press: 155 x8 Pushdown w/rope: 60 x12 Thoughts: Are you scratching your head right now wondering if I've lost my mind? Good. This is different than anything I've ever done, it is an experiment to test some of the different hypertrophy concepts that are out there. There's a scientific basis to what I'm doing and none of the concepts I'm using are mine, I'm just applying the concepts in my own way. I'm not going to bore you with a long explanation, at least not until I see how this experiment goes. The bottomline is that all muscle groups will be worked 3X per week and the training varies with each of the three sessions. Nutrition My diet is spot on... basically I'm still following what I was doing last time I described my nutrition. I was going to revamp it, but I decided what I'm doing is working just fine. 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.

02-14-2007, 12:52 AM	#62
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Day Forty-Four of Sixty Training Calf press: 650 x10, 560 x15, 470 x20 Hanging knee raise: x20, x20 Cable crunch: 146.6 x10, 126.6 x15, 106.6 x20 25 minutes cardio on elliptical @ 160 bpm Thoughts: Crazy pump in my calves after the high rep presses, it felt awesome. The abs felt like they had tons of stamina. I'm noticing that my middle abs are popping more... I can't actually see it because I've got some fat accumulation on the ol' gut, but I can feel through the flab that the separation is more prominent than it has ever been. Nutrition I eat food... I like the way food tastes. 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.

02-14-2007, 11:36 PM	#63
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Day Forty-Five of Sixty Training ~: rep tempo of 3/0/x/0 (3 count down, explosive up) : rep tempo of 6/0/6/0 (six count down, and six up) ~Flat barbell bench press: 155 x10 +3 RP Pec deck flye: 66.6 x10 ~Wide-grip pull-up: BW+25 x6, BW x4 Stiff arm pull down: 43.3 x12 ~Seated dumbbell military press: 60 x6 Close-grip upright row with smith: 65 x12 Thoughts: I wanted to hit legs and arms too, but I ran out of time. It was snowing out here in the northeast and it made my morning commute to the gym longer than usual. I will make up the missed work tomorrow morning. The flat barbell bench is something I haven't done in quite a while and I could have gone heavier. I got out 10 reps no problem and then I did three rest-pause reps with very slow negatives after that. My target range was 6-8 reps. I weighed myself this morning at the gym... my home scale decided to die this weekend. I am at 167.5, up 11 lbs from the start of the EVO stack!!! Body fat is at 12%, that's up 2% from the log start. The gains are quite lean, especially for a guy who gains fat easy like me. I'm still comfortably wearing my 32" waist jeans so I know I'm okay. If I have to break out the 34" pants then I know I'm getting too fat. Nutrition I ate food today, it was good. 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.

02-16-2007, 01:46 AM	#64
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Day Forty-Six of Sixty Training ~: rep tempo of 3/0/x/0 (3 count down, explosive up) : rep tempo of 6/0/6/0 (six count down, and six up) ~Leg press: 470 x8 Hack squat: 110 x10 (just weight of plates, sled weight unkown) ~Stiff legged dead lift: 205 x6 Hyper extension: BW x12 ~EZ bar preacher curl: 70 x10 Cable curl: 60 x10 ~Overhead db extension: 70 x12 Rope pushdown: 60 x10 Thoughts:* Added 20lbs to my leg press. I have definitely smoothed out quite a bit, but I am much, much thicker. The increased mass is very noticeable in my back, chest and shoulders. Nutrition 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.

02-16-2007, 10:45 PM	#66
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Day Forty-Seven of Sixty Training ~: rep tempo of 3/0/x/0 : rep tempo of 2/0/2/0 cable cross-over/~Db incline bench press superset: 30 x15/75 x5 close-grip cable row/~machine deadlift superset: 53.3 x18/400 x6 Cable front raise/Standing bb military superset: 13.3 x16/120 x5 Thoughts: Short and sweet, but brutal. My goal with this workout is to pre-exhaust the slow twitch fibers with high reps prior to bashing the fast twitch fibers with a heavy explosive set. Next week, I will impose an obligatory 2.5% weight increase on all of the big lifts when I do them again on Monday. Nutrition 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.

02-20-2007, 01:17 AM	#67
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Day Fifty of Sixty Training ~: rep tempo of 3/0/x/0 : rep tempo of 6/0/6/0 ~Incline db bench press: 76 x6, x6 Flat db fly: 20.5 x10 ~machine dead lift: 410 x6, x6 Close-grip cable row: 93.3 x12 ~Standing barbell military press: 123 x6, x6 Seated side lateral raise: 10.25 x12 ~Machine preacher curl: 78.3 x7, x6 Barbell curl: 46 x10 ~Close-grip smith bench press: 159 x8, x5 Rope pushdown: 61.5 x11 Thoughts: I bumped up all of my lifts from last week by around 2.5% and I did two heavy explosive sets instead of doing just one set as I did last week. I didn't feel a single set provided enough stimulation. I want to do enough volume to ensure the muscles are properly stimulated to grow, but I also want to be sure they can recover in 48 hours so I can smack them again. Two sets feels just about perfect. Nutrition I'm officially cutting. I've gone over 12% body fat, so the next 3 weeks I will be shedding some lard. Cals are set around 2000/day with two refeed days each week. I plan to start doing more cardio as well. 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.

02-20-2007, 11:04 PM	#68
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Day Fifty-One of Sixty Training ~: rep tempo of 3/0/x/0 : rep tempo of 6/0/6/0 ~Barbell Squat: 220 x6, x6 Leg extensions: 61.5 x10 ~Standing single leg curl: 50 x8, x8 Lying leg curl: 61.5 x10 ~Calf press: 700 x8, x11 Seated calf raise: 90 x9 ~Cable crunch: 148.6 x10, x10 ~Hanging straight leg raise: x10, x10 Thoughts: I bumped up all of my lifts from last week by 2.5% with no problem. I increased the width of my squat stance a bit and pointed my toes out a little more than I normally do. I could really feel the posterior chain kicking in hard, but my quads didn't feel it as much. I'm used to doing rather narrow stance, feet straight ahead squats that hit the quads more. I liked the wider stance though, it'll help me build a more powerful ass. Nutrition 2nd day of cutting... I was hungry all day. In a weird way I draw some comfort from being back in cutting mode. I spent most of 2006 hungry and craving carbs; I guess I was missing the feeling of having the fat burning from my body. It ain't fun, but I find it to be an almost spiritual state. 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.

02-22-2007, 04:36 PM	#69
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Day Fifty-Two of Sixty Note: This is my training from 2/21/2007. I was too busy fighting with the wife last night to post yesterday. Training ~: rep tempo of 3/0/x/0 : rep tempo of 2/0/2/0 ~Flat barbell bench press: 165 x6, x7 Pec deck: 100 x10, 110 x7 ~Wide grip pull-up: BW+25 x6, x2, BW x4 Stiff-arm pull down: 56.6 x10, x10 ~Seated dumbbell military press: 61.5 x6, x6 Upright smith row: 85 x10, x9 ~Standing barbell curl: 85 x6 ~Dips: BW x19 Thoughts: I bumped up all of my lifts from last week by 2.5% with no problem; I actually went 10 lbs heavier on my bench presses because I went too light last week. I am rapidly closing in on my PRs for the major lifts. I did lose quite a bit of strength from my long cut last year, but I've never gotten down about it. I am really happy with how I am progressing right now. When I start breaking those PRs, I will be doing it at a bodyweight 20+ lbs lighter than I was when I achieved them; that's pretty cool. A 193 lbs guy benching 85 lb dumbbells ain't nothing special, but for a 170 lb guy, that's not too shabby. Nutrition Cutting down, baby!!! 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.

02-22-2007, 04:48 PM	#70
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Day Fifty-Three of Sixty Training ~: rep tempo of 3/0/x/0 : rep tempo of 2/0/2/0 ~Leg press: 480 x6, x7 Hack squat: 140 x10, 160 x10 ~Standing single leg curl: 53.3 x6, x8 Seated leg curl: 105 x10, x10 ~Standing calf raise drop set: 200 x12, 150 x10, 100 x10 Decline weighted sit-up: 35 lbs over head @ max decline, x10, x10 Thoughts: I'm still getting stronger by the day. I like my new high frequency approach so far. Even though my glutes still had some DOMS from my squats on Monday, I worked the legs anyway and it didn't impede me at all. Nutrition I like cutting down from a lean condition. I'm only a few days into it and already my abs are more visible and more vascularity is apparent. Cutting down from tubby-land, it would take me weeks to see real changes. I am getting visibly leaner almost every day. I weighed in at 166 lbs this am, down about 1.5-2 lbs from a week ago. 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.

02-24-2007, 08:46 PM	#71
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Day Fifty-Four of Sixty Training ~: rep tempo of 3/0/x/0 : rep tempo of 2/0/2/0 Cable cross-over: 30 x20 ~Incline dumbbell bench press: 76 x6 Close-grip cable row: 56.6 x20 ~Machine deadlift: 410 x6 Cable front raise: 16.6 x20 ~Standing barbell military press: 123 x6 Thoughts: Good workout. 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.

02-24-2007, 09:07 PM	#72
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Day Fifty-Five of Sixty Training Barbell squat: 220 x6, 135 x20 Plate-loaded squat machine: 270 x6, 340 x2, 390 x2 Stiff legged dead lift: 205 x6, 135 x15 Standing single leg curl: 56.6 x6 Seated calf raise/Calf press superset: 80 x20/700 x10 Hanging leg raise: x20 x15 Alternating twisting cable crunch: 146.6 x9 (each side) Thoughts: I decided to try the plate loaded squat machine for the first time today. I've used it before for calf-raises, but never for squats. I decided to try it out since it's a safe way to max-out on squat. I got two full reps, taking the machine all the way to the bottom, with 390 loaded on it. On my SLDLs, I wanted to go for 20 reps with 135, but my grip failed at 15, way before my hammies or back was ready to give up. 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.

02-26-2007, 04:59 PM	#73
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60	Day Fifty-Seven of Sixty Training Incline dumbbell bench press: 77 x6, x4 Flat dumbbell fly: 21 x10 (6 count up and down) Machine deadlift: 440 x6, x4 Close-grip cable row: 95.3 x12 (6 count up and down) Standing barbell military press: 127 x5, x4 Seated side lateral raise: 10.5 x12 (6 count up and down) Preacher curl machine: 80.5 x8, 83.3 x6 Barbell curl: 45 x12 (6 count up and down) Smith close-grip bench press: 155 x6, 160 x8 Rope pushdown: 63.3 x10 (6 count down and up) Thoughts: I was a little unfocused in the beginning today; I found out last night that I'm being sued for $1200 bucks, which ain't a lot of money, but it still bugs the crap out of me because, as far as I'm concerned, I don't owe the guy squat. The details are unimportant... Anway, I found as I went along that my focus started to get better, especially after my lack of focus caused me to load 440 lbs on the deadlift machine instead of the 430 I had intended, 430 would have been a 10lb increase from last week. I was pleasantly suprised when I counted the plates to find that I put up a set of six and a set of four with 20 more lbs than I did last week. After a week of cutting, I definitely didn't have the same kind of strength gains I have been seeing. I was hoping to get two sets of six on all lifts, as I did last week, but the small weight increases I imposed on myself held me to fewer reps overall. That's not an unusual thing to have happen, but while on the EVO stack I've been hitting my new goals consistently. I believe cutting down has sapped a little of my stamina. I weighed myself and I'm down to about 164. I think this week will be a cutting week and then it's back to bulking again. I've already leaned out a lot more than I expected with just one week of cutting. 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.

02-27-2007, 10:52 PM	#74
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,531 Recipes: 0 Rep Power: 60