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

**madman911** · 12-30-2006, 09:31 PM

Madman is ready to evolve, with a little help from...

EVOLUTION Stack!!!

Jungle Warfare

Increased myotrophic activity
Favorable nutrient repartitioning
HPTA modulation
Estrogen management
Significant Pro-Hypertrophic capacity
Anti-Catabolic

Jungle Warfare Full Write-Up

Restore

Serious natural testosterone production
Stop uncontrolled lean mass loss
Inhibition of fat deposits
Prolactin control for optimized GH levels
Estrogen Control
Optimized libido
Optimal free active testosterone

Restore Full Write-Up

Bad Ass Mass

Enhanced protein synthesis and tissue repair
Increase levels of free testosterone
Maximize output of natural testosterone
Increase glycogen retention and optimize internal hydration levels
Support superior protein synthesis through modulation of transcription factors
Inhibits excessive cortisol levels for an anti-catabolic effect
Promote recovery of the neuromuscular matrix
Provide superior results either in a synergistic stack or as a
standalone supplement

Bad Ass Mass Full Write-Up

Thanks to FitnFirm, Viperspit, and all the folks at ALR Industries for giving me the opportunity to test the EVOLUTION stack.

Madman's Training Goals

It's time to evolve, baby!!!! I need to add some serious mass over the next couple of years to complete my transformation from a tubby bodybuilding wannabe into a serious competitor. I want to stay under 12% while packing on some serious mass. My long-term goal is to be 20 lbs heavier and 3% leaner than I was at the end of the contest prep I completed this past November.

Madman's Training Protocol

I am presently using a hypertrophy-focused weight training system called P/RR/S, which stands for 'power/rep range/shock'. P/RR/S was developed by natural pro bodybuilder Eric Broser. In addition to being a pro bodybuilder, Eric is a highly respected trainer and writer. He coauthored the book “Building the Perfect Beast... Naturally” with legendary bodybuilding guru and ALR Industries CEO, Author L. Rea. Eric is also a frequent contributor to Iron Man magazine. Rather than explain the system here, I'll direct you to a much better description written by the man himself: Eric's article on P/RR/S.

My basic split is as follows:

Monday: Back/Biceps
Tuesday: Chest/Triceps
Wednesday: HIIT cardio
Thursday: Delts/Traps/Abs
Friday: Legs
Saturday: Calves and HIIT cardio

The details of each of my training sessions will be logged daily. My goal is to increase my lifts by 3-5% after each three week P/RR/S cycle. I use fractional plates to allow me to make incremental weight increases as small as ½ lb.

As you see, HIIT cardio is part of my training. I want to keep the fat gains at bay and I actually enjoy cardio... call me nuts.

Madman's Nutrition

I will log my exact diet for each week, including cals and macro breakdown. I shoot for 3,000-3,200 calories at 40p/30c/30f. I eat a planned diet Mon-Fri that I generally do not deviate from. On weekends, I stick to much the same diet, but I allow myself to have a couple of reasonable cheats. My cheats are always nutritionally valuable... in other words, high in protein. I stay away from junk foods like baked goods, candy, chips, ice cream, etc.

Madman's Supplementation

In addition to the EVOLUTION Stack, I will use these supplements daily:

Men's multivitamin
B complex
Vitamin C
Vitamin E
Glucosamine + MSM
Fish oil caps
Flax oil caps
Magnesium, calcium, zinc
Green tea extract
5-HTP
Scivation Noxidant
Scivation Xtend or Anabolic Innovations Excel
Creatine monohydrate
Optimum Nutrition 100% Whey or Anabolic Innovations Whey
Cytosport Muscle Milk or Dymatize Mega Shake
USPLabs Cissus Rx
ALR Industries Venom Special Tactics
ALR Industries Venom Hyperdrive 3.0

And so it begins...

Tonight I will take my first doses of JW, Restore, and BAM. The upcoming week will be a P/RR/S 'rep range' week. Seeing as my gym is closed Monday for the New Year's Day holiday, I will train back/biceps tomorrow. I will also log all of my starting stats and post my 'before' pics.

Let's get it on!!!

**davtown** · 12-30-2006, 09:48 PM

Excellent....

**Grunt76** · 12-30-2006, 11:30 PM

Nice start...

**madman911** · 12-31-2006, 07:19 PM

Starting Stats

All measurements are cold

Height: 5’ 7” (on a good day

)
Weight: 156.5 lbs
Approximate body fat: 10% (6.2%, 6.5% on two caliper measurements, then I add 3%)
Left upper arm: 14.75”
Right upper arm: 14.5”
Chest: 40.5”
Waist: 30.25”
Right thigh: 21.25”
Left thigh: 21.25”
Right calve: 14.5”
Left calve: 14.5”

**madman911** · 12-31-2006, 07:20 PM

Starting Pics

Taken just after waking… I don’t look too perky.

**madman911** · 12-31-2006, 07:20 PM

Day One of Thirty

Training

Back/Biceps, Rep Range

Rep tempo 2/1/2/1 (eccentric/bottom/concentric/top)
2 minutes rest between sets
Red numbers indicate weight increase in lbs from previous rep range week

Wide-grip weighted pull-up: BW + 15 x6, x6 (+5)

Wide-grip seated row: 110 x8, 120 x8, 126.6 x8 (+6.6)

Dumbbell row: 45 x12, x12

Dumbbell pullover: 45 x12, 46 x12 (+1)

Seated alternating dumbbell curl: 30 x6, 31 x6 (each side) (+1)

Cable curl: 83.3 x8, 86.6 x8 (+3.3)

Concentration curl: 20 x12, x12

Thoughts:

Good workout. Felt weaker than I had hoped on dumbbell rows and pullovers, but I did increase my weights on the pull-ups and seated rows that preceded them so no doubt the level of exhaustion had an effect on my other lifts. On pull-ups, not only did I add a 5lb plate, but I also gained 6-8 lbs in bodyweight since last time, so I’m pleased. I had an awesome pump in my biceps after the concentration curls.

Nutrition

Pre-workout: 50 grams of Muscle Milk in water
During workout: 20 g of whey + 10 g of dextrose
Post-workout: 30 g of whey + 40 g of dextrose + 18 g of Xtend

Being as it is New Year’s Eve and I’m going to be partying, the rest of my nutrition for today is going to be off the charts. Suffice to say I will be eating way over my target calories: loads of protein, carbs, and fat, plus beer and champagne. It’s days like this when you’ve gotta love Venom Special Tactics.

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** · 01-01-2007, 09:22 PM

Day Two of Thirty

Training

Rest Day

Thoughts:

Feeling DOMS in the very widest part of my outer lats and in my biceps. Tomorrow morning I will hit the chest and triceps.

Nutrition

Not too strict today. I had a serving of whey, 2 ounces of cheerios + 2% milk for breakfast. A couple of hours later, I had a piece of a steak and cheese sub I made for last nights New Year's festivities. A couple of hours after that, I had a piece of an Italian sub. Now, I'm cooking rice and salmon for dinner. I'll be having my usual three servings of 1% cottage cheese before bed.

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** · 01-03-2007, 11:50 PM

Day Four of Thirty

First, a note about yesterday… I did not train, my wife and kids were all sick with a stomach virus that's tearing through the nation (which I already suffered with over the Christmas week) so I had to play Nurse Madman.

Training

Rep tempo 2/1/2/1 (eccentric/bottom/concentric/top)
2 minutes rest between sets
Red numbers indicate weight increase in lbs from previous rep range week

Incline dumbbell bench press: 65 x6, 70 x6 (+5)

Flat barbell bench press: 125 x10, x10, x8

Flat dumbbell flye: 30 x12, x12

Weighted dip: BW +10, x8, x8, x8

Rope pushdown: 90 x10, x10

Tricep kickback: 15 x12, x12

Thoughts:

You know those days when your mind and body feel strong and you just look at the weights and know you’re about to kick some ass… well, this wasn’t one of those days. My mind was strong, but my body was feeling ‘blah’. I increased weight on my incline db bench press and I maintained on everything else, so I can’t say it was a bad workout, it just wasn’t the strength/stamina fest I always hope for. I’m sure it’ll be a few more days before the stack starts to kick in.

Nutrition

Here’s my diet for today, I will be eating the exact same diet for the remainder of the work week:

Upon waking
50 g of Muscle Milk in water

During workout
20 g of whey + 20 g of dextrose

Post-workout
30 g of whey + 20 g of dextrose + 20 g of maltodextrin + 1 serving Xtend

30-45 minutes after PWO shake
1 bagel with dab of jelly
1 whole egg + 6 egg whites

2 hours later
50 g of muscle milk + 15 g of whey

2 hours later
1 chicken breast + 1 cup rice + 4 oz of broccoli

3 hours later
30 g whey + 4 flax oil caps + 4 fish oil caps

2 hours later
6 oz. steak + ½ cup rice + 4 oz. Broccoli + 2 cups salad + 1 tbsp olive oil

2 hours later
One slice of homemade reduced fat/carb peanut butter cheesecake

Before bed
3 servings of 1% cottage cheese

Total calories: 3100 (about 500 over maintenance)
Macros: 40p/30c/30f

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** · 01-05-2007, 12:16 AM

Day Five of Thirty

It's starting... something in this stack is kicking in. I can really feel it over the last couple of hours. I noticed this afternoon that my forehead is getting noticeably shiny from increased oil production. I've been hungry like the wolf today. I woke up ravenous, with intense hunger pains. I've been hungry almost immediately after each meal. I have eaten some extra, non-planned food items, as this hunger is not to be played with, it is painful and demands to be satisfied. I figure I gotta feed the beast if I wanna grow, so I'll feed my face when my belly demands it and just keep it clean. I'm especially craving carbs with this hunger, not sweets, but good carbs. The feeling very much reminds of how I've felt when ATD starts to kick in. I'm very excited to see what tomorrow brings, I already feel energized and ready to move some freakin' iron. Muscles feel nice and full. Loads of DOMS in my chest from yesterday.

Training

Delts/Traps/Abs, Rep Range

Rep tempo 2/1/2/1 (eccentric/bottom/concentric/top), except where noted otherwise
2 minutes rest between sets
Red numbers indicate weight increase in lbs from previous rep range week

Seated dumbbell shoulder press: 55 x6, 56.5 x6 (+1.5)

Front raise with plate: 35 x8, x8

Standing dumbbell side lateral: 15 x12, 16 x12

Dumbbell shrug: 70 x9, 65 x12

Behind the back barbell shrug: 95 x12, x12 - tempo: 2/0/2/1

Cable crunch: 147 x9, x9

Hanging knee raise: BW x12, x12 - tempo: 2/1/1/0

Side bend: 45 x15 each side – tempo: 2/0/1/1

Thoughts:

I did my front raises with a plate, instead of dumbbells as I usually do them, because I tried the dumbbells and my right forearm, which has been giving me some tendonitis issues recently, wasn't liking them. So I tried a plate with built-in handles and found that it lessened the strain on my forearms. This session I really tried to refine my side lateral form, so I lowered my weight a little, I made a few adjustments and felt a really nice contraction in the medial head. I'm still trying to get the feel of behind the back shrugs, but they definitely felt less awkward than last time I did them. Overall, it was a good workout, nothing spectacular.

Nutrition

Same diet as outlined in Day Four, with the following additions:

One granola bar
½ cup oats + 1 tbsp honey

Total calories: 3500 (about 900 over maintenance)
Macros: 38p/36c/26f

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** · 01-05-2007, 02:22 PM

Day Six of Thirty

Training

Legs, Rep Range

Rep tempo 2/1/2/1 (eccentric/bottom/concentric/top), except where noted otherwise
2 minutes rest between sets
Red numbers indicate weight increase in lbs from previous rep range week

Single leg extension: 50 x10, 53.3 x10 (+23.3)

Hack Squat: 100 x10, 120 x10, 140 x10 - tempo: 2/1/2/0(+30)

Single leg press: 150 x12, 170 x12, 190 x12 (+30)

Stiff-legged dead lift: 145 x10, 165 x10 - tempo: 2/1/2/0 (+10)

Single leg curl: 30 x12, 33.3 x12 (+3.3)

Thoughts:

Strength was great today; stamina was even better… I felt like I needed no rest between sets. I of course took my two minutes between sets, but it seemed like an eternity… I was raring to go baby!!! All the weights went up with relative ease. I woke up starving again and I just finished my bagel and eggs and I’m still hungry!!! I didn’t sleep that great, I woke up at 4 am and had a tough time getting back to sleep before my 6 am alarm. I’m psyched by this workout… I can’t wait to see how next week feels, it’s a ‘shock week’, lots of super sets and drop sets, so the improved stamina should serve me well.

Nutrition

I obviously haven’t finished eating for the day, but my diet is basically as it is on Day Four, with the exception that I will be eating lunch at a business meeting today and I don’t know what I’ll be having. Also, I’m likely to eat some additional carbs because that’s what my body wants. I’d estimate that my cals will be close to what they were yesterday, as long as my business lunch hosts don’t feed me total crap:

Total calories: 3500 (about 900 over maintenance)
Macros: 38p/36c/26f

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** · 01-07-2007, 02:20 AM

Day Seven of Thirty

Updated Stats

Huh... this is interesting. No need to update my stats at all, simply look at my stats from one week ago, nothing has changed. I still weigh exactly 156.5, still 10% body fat, and no major changes in measurements. The stack is definitely having some effect on my metabolism, because with the calories I've been taking in I'd typically be gaining weight; I gain weight very easily due to my endomorphic tendencies. I don't find the lack of mass gain disheartening in anyway, the gains are going to come and this is just the first week. Heck, I just started feeling the stack kicking in and already my strength is up and, whoa man, is my appetite up. I ate everything in sight today. If it was edible and didn't move faster than I did, it went in my belly.

Training

Calves, Rep Range

Rep tempo 2/1/2/1 (eccentric/bottom/concentric/top)
2 minutes rest between sets
Red numbers indicate weight increase in lbs from previous rep range week

Calf press: 590 x9, 500 x12, x12 (+90)

Seated calf raise: 90 x15, x15

Thoughts:

All I did was calves today. I don't include them on leg day, because I'm spent after working quads and hams, plus I'm usually running short on time. I typically also do HIIT cardio on Saturdays after my calf work, but the cardio area was pretty well packed with New Year Resolutionists. Anyway, since I didn't see any weight gain yet, I think I'll drop back to one HIIT session per week.

Nutrition

Today was basically a cheat fest, I felt justified since my weight hasn't budged. No idea exactly how many cals, or my macros, but I went way, WAY over maintenance, with lots of carbs. I ate a big bowl of honey nut cheerios with 2% milk, a cup and a half of diced potatoes fried in a little olive oil and 10 reduced fat breakfast sausages when I got home from the gym. So breakfast alone was about 1,000 calories. I was still hungry.

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** · 01-08-2007, 11:55 PM

Day Nine of Thirty

Training

Back/Biceps, Shock
Rep tempo: smooth and piston-like, no rest at top or bottom
Only incidental rest between sets
Red numbers indicate weight increase in lbs from previous shock week

Pullover/Wide-grip pulldown superset:
45 x10/110 x10, 45 x10/110 x10(+5/+10)

Stiff arm pulldown/reverse grip bent over row superset:
63.3 x8/90 x10, 55.6 x8/90 x10(+3.3/+10)

Close-grip seated cable row dropset:
130 x8, 100 x10, 70 x10 (+10)

Standing EZ bar curl/Close-grip chin superset:
60 x10/BW x2

Preacher curl/reverse curl superset:
60 x8/reverse curls aborted due to tendon pain

single arm cable curl dropset: 43.3 x6, 36.6 x4, 30 x4(+3.3)

Thoughts:

Overall a pretty good workout. I was a littled pissed that I could only get two chins out after my EZ curls... last time I got six. I was pretty toasted after my balls to the wall back work and I did increase all weights for back so I guess that explains why I didn't have much in the tank for bi work. The cable curl dropsets definitely were a nasty, painful capper and I feel my bis got plenty of good stimulation from those bad boys.

Nutrition

Here’s my diet for today, I increased cals by another 500 from last week, since I didn't gain any weight in my first week on this stack. This stack is making me friggin' hungry and I want to maximize my gains by feeding the beast. I will be eating the exact same diet for the remainder of the work week:

Upon waking
50 g of Muscle Milk in water

During workout
20 g of whey + 20 g of dextrose

Post-workout
30 g of whey + 20 g of dextrose + 20 g of maltodextrin + 1 serving Xtend

30-45 minutes after PWO shake
1 bagel with dab of jelly
1 whole egg + 6 egg whites

2 hours later
50 g of muscle milk + 15 g of whey

2 hours later
Homemade turkey chili, 8 oz of turkey meat in each serving

3 hours later
30 g whey + 4 flax oil caps + 4 fish oil caps
1/2 cup oats + 1 cup of mixed berries

2 hours later
6 oz. steak + ½ cup rice + 4 oz. Broccoli + 2 cups salad + 1 tbsp olive oil

2 hours later
One slice of homemade reduced fat/carb peanut butter cheesecake

Before bed
3 servings of 1% cottage cheese

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** · 01-09-2007, 05:56 PM

Day Ten of Thirty

Pleased to say there are no really negative sides to rep

12-30-2006, 09:31 PM	#1
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,525 Recipes: 0 Rep Power: 60	Madman Evolves with ALRI's EVOLUTION Stack: Bad Ass Mass, Jungle Warfare, Restore Madman is ready to evolve, with a little help from... EVOLUTION Stack!!! Jungle Warfare Increased myotrophic activity Favorable nutrient repartitioning HPTA modulation Estrogen management Significant Pro-Hypertrophic capacity Anti-Catabolic Jungle Warfare Full Write-Up Restore Serious natural testosterone production Stop uncontrolled lean mass loss Inhibition of fat deposits Prolactin control for optimized GH levels Estrogen Control Optimized libido Optimal free active testosterone Restore Full Write-Up Bad Ass Mass Enhanced protein synthesis and tissue repair Increase levels of free testosterone Maximize output of natural testosterone Increase glycogen retention and optimize internal hydration levels Support superior protein synthesis through modulation of transcription factors Inhibits excessive cortisol levels for an anti-catabolic effect Promote recovery of the neuromuscular matrix Provide superior results either in a synergistic stack or as a standalone supplement Bad Ass Mass Full Write-Up Thanks to FitnFirm, Viperspit, and all the folks at ALR Industries for giving me the opportunity to test the EVOLUTION stack. Madman's Training Goals It's time to evolve, baby!!!! I need to add some serious mass over the next couple of years to complete my transformation from a tubby bodybuilding wannabe into a serious competitor. I want to stay under 12% while packing on some serious mass. My long-term goal is to be 20 lbs heavier and 3% leaner than I was at the end of the contest prep I completed this past November. Madman's Training Protocol I am presently using a hypertrophy-focused weight training system called P/RR/S, which stands for 'power/rep range/shock'. P/RR/S was developed by natural pro bodybuilder Eric Broser. In addition to being a pro bodybuilder, Eric is a highly respected trainer and writer. He coauthored the book “Building the Perfect Beast... Naturally” with legendary bodybuilding guru and ALR Industries CEO, Author L. Rea. Eric is also a frequent contributor to Iron Man magazine. Rather than explain the system here, I'll direct you to a much better description written by the man himself: Eric's article on P/RR/S. My basic split is as follows: Monday: Back/Biceps Tuesday: Chest/Triceps Wednesday: HIIT cardio Thursday: Delts/Traps/Abs Friday: Legs Saturday: Calves and HIIT cardio The details of each of my training sessions will be logged daily. My goal is to increase my lifts by 3-5% after each three week P/RR/S cycle. I use fractional plates to allow me to make incremental weight increases as small as ½ lb. As you see, HIIT cardio is part of my training. I want to keep the fat gains at bay and I actually enjoy cardio... call me nuts. Madman's Nutrition I will log my exact diet for each week, including cals and macro breakdown. I shoot for 3,000-3,200 calories at 40p/30c/30f. I eat a planned diet Mon-Fri that I generally do not deviate from. On weekends, I stick to much the same diet, but I allow myself to have a couple of reasonable cheats. My cheats are always nutritionally valuable... in other words, high in protein. I stay away from junk foods like baked goods, candy, chips, ice cream, etc. Madman's Supplementation In addition to the EVOLUTION Stack, I will use these supplements daily: Men's multivitamin B complex Vitamin C Vitamin E Glucosamine + MSM Fish oil caps Flax oil caps Magnesium, calcium, zinc Green tea extract 5-HTP Scivation Noxidant Scivation Xtend or Anabolic Innovations Excel Creatine monohydrate Optimum Nutrition 100% Whey or Anabolic Innovations Whey Cytosport Muscle Milk or Dymatize Mega Shake USPLabs Cissus Rx ALR Industries Venom Special Tactics ALR Industries Venom Hyperdrive 3.0 And so it begins... Tonight I will take my first doses of JW, Restore, and BAM. The upcoming week will be a P/RR/S 'rep range' week. Seeing as my gym is closed Monday for the New Year's Day holiday, I will train back/biceps tomorrow. I will also log all of my starting stats and post my 'before' pics. Let's get it on!!! __________________ 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.

12-30-2006, 09:48 PM	#2
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,351 Recipes: 0 Rep Power: 128	Excellent.... __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

12-31-2006, 07:19 PM	#4
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,525 Recipes: 0 Rep Power: 60	Starting Stats All measurements are cold Height: 5’ 7” (on a good day ) Weight: 156.5 lbs Approximate body fat: 10% (6.2%, 6.5% on two caliper measurements, then I add 3%) Left upper arm: 14.75” Right upper arm: 14.5” Chest: 40.5” Waist: 30.25” Right thigh: 21.25” Left thigh: 21.25” Right calve: 14.5” Left calve: 14.5” __________________ 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.

12-31-2006, 07:20 PM	#5
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,525 Recipes: 0 Rep Power: 60	Starting Pics Taken just after waking… I don’t look too perky. __________________ 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.

12-31-2006, 07:20 PM	#6
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,525 Recipes: 0 Rep Power: 60	Day One of Thirty Training Back/Biceps, Rep Range Rep tempo 2/1/2/1 (eccentric/bottom/concentric/top) 2 minutes rest between sets Red numbers indicate weight increase in lbs from previous rep range week Wide-grip weighted pull-up: BW + 15 x6, x6 (+5) Wide-grip seated row: 110 x8, 120 x8, 126.6 x8 (+6.6) Dumbbell row: 45 x12, x12 Dumbbell pullover: 45 x12, 46 x12 (+1) Seated alternating dumbbell curl: 30 x6, 31 x6 (each side) (+1) Cable curl: 83.3 x8, 86.6 x8 (+3.3) Concentration curl: 20 x12, x12 Thoughts: Good workout. Felt weaker than I had hoped on dumbbell rows and pullovers, but I did increase my weights on the pull-ups and seated rows that preceded them so no doubt the level of exhaustion had an effect on my other lifts. On pull-ups, not only did I add a 5lb plate, but I also gained 6-8 lbs in bodyweight since last time, so I’m pleased. I had an awesome pump in my biceps after the concentration curls. Nutrition Pre-workout: 50 grams of Muscle Milk in water During workout: 20 g of whey + 10 g of dextrose Post-workout: 30 g of whey + 40 g of dextrose + 18 g of Xtend Being as it is New Year’s Eve and I’m going to be partying, the rest of my nutrition for today is going to be off the charts. Suffice to say I will be eating way over my target calories: loads of protein, carbs, and fat, plus beer and champagne. It’s days like this when you’ve gotta love Venom Special Tactics. 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.

01-01-2007, 09:22 PM	#7
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,525 Recipes: 0 Rep Power: 60	Day Two of Thirty Training Rest Day Thoughts: Feeling DOMS in the very widest part of my outer lats and in my biceps. Tomorrow morning I will hit the chest and triceps. Nutrition Not too strict today. I had a serving of whey, 2 ounces of cheerios + 2% milk for breakfast. A couple of hours later, I had a piece of a steak and cheese sub I made for last nights New Year's festivities. A couple of hours after that, I had a piece of an Italian sub. Now, I'm cooking rice and salmon for dinner. I'll be having my usual three servings of 1% cottage cheese before bed. 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.

01-03-2007, 11:50 PM	#8
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,525 Recipes: 0 Rep Power: 60	Day Four of Thirty First, a note about yesterday… I did not train, my wife and kids were all sick with a stomach virus that's tearing through the nation (which I already suffered with over the Christmas week) so I had to play Nurse Madman. Training Rep tempo 2/1/2/1 (eccentric/bottom/concentric/top) 2 minutes rest between sets Red numbers indicate weight increase in lbs from previous rep range week Incline dumbbell bench press: 65 x6, 70 x6 (+5) Flat barbell bench press: 125 x10, x10, x8 Flat dumbbell flye: 30 x12, x12 Weighted dip: BW +10, x8, x8, x8 Rope pushdown: 90 x10, x10 Tricep kickback: 15 x12, x12 Thoughts: You know those days when your mind and body feel strong and you just look at the weights and know you’re about to kick some ass… well, this wasn’t one of those days. My mind was strong, but my body was feeling ‘blah’. I increased weight on my incline db bench press and I maintained on everything else, so I can’t say it was a bad workout, it just wasn’t the strength/stamina fest I always hope for. I’m sure it’ll be a few more days before the stack starts to kick in. Nutrition Here’s my diet for today, I will be eating the exact same diet for the remainder of the work week: Upon waking 50 g of Muscle Milk in water During workout 20 g of whey + 20 g of dextrose Post-workout 30 g of whey + 20 g of dextrose + 20 g of maltodextrin + 1 serving Xtend 30-45 minutes after PWO shake 1 bagel with dab of jelly 1 whole egg + 6 egg whites 2 hours later 50 g of muscle milk + 15 g of whey 2 hours later 1 chicken breast + 1 cup rice + 4 oz of broccoli 3 hours later 30 g whey + 4 flax oil caps + 4 fish oil caps 2 hours later 6 oz. steak + ½ cup rice + 4 oz. Broccoli + 2 cups salad + 1 tbsp olive oil 2 hours later One slice of homemade reduced fat/carb peanut butter cheesecake Before bed 3 servings of 1% cottage cheese Total calories: 3100 (about 500 over maintenance) Macros: 40p/30c/30f 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.

01-05-2007, 12:16 AM	#9
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,525 Recipes: 0 Rep Power: 60	Day Five of Thirty It's starting... something in this stack is kicking in. I can really feel it over the last couple of hours. I noticed this afternoon that my forehead is getting noticeably shiny from increased oil production. I've been hungry like the wolf today. I woke up ravenous, with intense hunger pains. I've been hungry almost immediately after each meal. I have eaten some extra, non-planned food items, as this hunger is not to be played with, it is painful and demands to be satisfied. I figure I gotta feed the beast if I wanna grow, so I'll feed my face when my belly demands it and just keep it clean. I'm especially craving carbs with this hunger, not sweets, but good carbs. The feeling very much reminds of how I've felt when ATD starts to kick in. I'm very excited to see what tomorrow brings, I already feel energized and ready to move some freakin' iron. Muscles feel nice and full. Loads of DOMS in my chest from yesterday. Training Delts/Traps/Abs, Rep Range Rep tempo 2/1/2/1 (eccentric/bottom/concentric/top), except where noted otherwise 2 minutes rest between sets Red numbers indicate weight increase in lbs from previous rep range week Seated dumbbell shoulder press: 55 x6, 56.5 x6 (+1.5) Front raise with plate: 35 x8, x8 Standing dumbbell side lateral: 15 x12, 16 x12 Dumbbell shrug: 70 x9, 65 x12 Behind the back barbell shrug: 95 x12, x12 - tempo: 2/0/2/1 Cable crunch: 147 x9, x9 Hanging knee raise: BW x12, x12 - tempo: 2/1/1/0 Side bend: 45 x15 each side – tempo: 2/0/1/1 Thoughts: I did my front raises with a plate, instead of dumbbells as I usually do them, because I tried the dumbbells and my right forearm, which has been giving me some tendonitis issues recently, wasn't liking them. So I tried a plate with built-in handles and found that it lessened the strain on my forearms. This session I really tried to refine my side lateral form, so I lowered my weight a little, I made a few adjustments and felt a really nice contraction in the medial head. I'm still trying to get the feel of behind the back shrugs, but they definitely felt less awkward than last time I did them. Overall, it was a good workout, nothing spectacular. Nutrition Same diet as outlined in Day Four, with the following additions: One granola bar ½ cup oats + 1 tbsp honey Total calories: 3500 (about 900 over maintenance) Macros: 38p/36c/26f 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.

01-05-2007, 02:22 PM	#10
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,525 Recipes: 0 Rep Power: 60	Day Six of Thirty Training Legs, Rep Range Rep tempo 2/1/2/1 (eccentric/bottom/concentric/top), except where noted otherwise 2 minutes rest between sets Red numbers indicate weight increase in lbs from previous rep range week Single leg extension: 50 x10, 53.3 x10 (+23.3) Hack Squat: 100 x10, 120 x10, 140 x10 - tempo: 2/1/2/0(+30) Single leg press: 150 x12, 170 x12, 190 x12 (+30) Stiff-legged dead lift: 145 x10, 165 x10 - tempo: 2/1/2/0 (+10) Single leg curl: 30 x12, 33.3 x12 (+3.3) Thoughts: Strength was great today; stamina was even better… I felt like I needed no rest between sets. I of course took my two minutes between sets, but it seemed like an eternity… I was raring to go baby!!! All the weights went up with relative ease. I woke up starving again and I just finished my bagel and eggs and I’m still hungry!!! I didn’t sleep that great, I woke up at 4 am and had a tough time getting back to sleep before my 6 am alarm. I’m psyched by this workout… I can’t wait to see how next week feels, it’s a ‘shock week’, lots of super sets and drop sets, so the improved stamina should serve me well. Nutrition I obviously haven’t finished eating for the day, but my diet is basically as it is on Day Four, with the exception that I will be eating lunch at a business meeting today and I don’t know what I’ll be having. Also, I’m likely to eat some additional carbs because that’s what my body wants. I’d estimate that my cals will be close to what they were yesterday, as long as my business lunch hosts don’t feed me total crap: Total calories: 3500 (about 900 over maintenance) Macros: 38p/36c/26f 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.

01-07-2007, 02:20 AM	#11
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,525 Recipes: 0 Rep Power: 60	Day Seven of Thirty Updated Stats Huh... this is interesting. No need to update my stats at all, simply look at my stats from one week ago, nothing has changed. I still weigh exactly 156.5, still 10% body fat, and no major changes in measurements. The stack is definitely having some effect on my metabolism, because with the calories I've been taking in I'd typically be gaining weight; I gain weight very easily due to my endomorphic tendencies. I don't find the lack of mass gain disheartening in anyway, the gains are going to come and this is just the first week. Heck, I just started feeling the stack kicking in and already my strength is up and, whoa man, is my appetite up. I ate everything in sight today. If it was edible and didn't move faster than I did, it went in my belly. Training Calves, Rep Range Rep tempo 2/1/2/1 (eccentric/bottom/concentric/top) 2 minutes rest between sets Red numbers indicate weight increase in lbs from previous rep range week Calf press: 590 x9, 500 x12, x12 (+90) Seated calf raise: 90 x15, x15 Thoughts: All I did was calves today. I don't include them on leg day, because I'm spent after working quads and hams, plus I'm usually running short on time. I typically also do HIIT cardio on Saturdays after my calf work, but the cardio area was pretty well packed with New Year Resolutionists. Anyway, since I didn't see any weight gain yet, I think I'll drop back to one HIIT session per week. Nutrition Today was basically a cheat fest, I felt justified since my weight hasn't budged. No idea exactly how many cals, or my macros, but I went way, WAY over maintenance, with lots of carbs. I ate a big bowl of honey nut cheerios with 2% milk, a cup and a half of diced potatoes fried in a little olive oil and 10 reduced fat breakfast sausages when I got home from the gym. So breakfast alone was about 1,000 calories. I was still hungry. 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.

01-08-2007, 11:55 PM	#12
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,525 Recipes: 0 Rep Power: 60	Day Nine of Thirty Training Back/Biceps, Shock Rep tempo: smooth and piston-like, no rest at top or bottom Only incidental rest between sets Red numbers indicate weight increase in lbs from previous shock week Pullover/Wide-grip pulldown superset: 45 x10/110 x10, 45 x10/110 x10(+5/+10) Stiff arm pulldown/reverse grip bent over row superset: 63.3 x8/90 x10, 55.6 x8/90 x10(+3.3/+10) Close-grip seated cable row dropset: 130 x8, 100 x10, 70 x10 (+10) Standing EZ bar curl/Close-grip chin superset: 60 x10/BW x2 Preacher curl/reverse curl superset: 60 x8/reverse curls aborted due to tendon pain single arm cable curl dropset: 43.3 x6, 36.6 x4, 30 x4(+3.3) Thoughts: Overall a pretty good workout. I was a littled pissed that I could only get two chins out after my EZ curls... last time I got six. I was pretty toasted after my balls to the wall back work and I did increase all weights for back so I guess that explains why I didn't have much in the tank for bi work. The cable curl dropsets definitely were a nasty, painful capper and I feel my bis got plenty of good stimulation from those bad boys. Nutrition Here’s my diet for today, I increased cals by another 500 from last week, since I didn't gain any weight in my first week on this stack. This stack is making me friggin' hungry and I want to maximize my gains by feeding the beast. I will be eating the exact same diet for the remainder of the work week: Upon waking 50 g of Muscle Milk in water During workout 20 g of whey + 20 g of dextrose Post-workout 30 g of whey + 20 g of dextrose + 20 g of maltodextrin + 1 serving Xtend 30-45 minutes after PWO shake 1 bagel with dab of jelly 1 whole egg + 6 egg whites 2 hours later 50 g of muscle milk + 15 g of whey 2 hours later Homemade turkey chili, 8 oz of turkey meat in each serving 3 hours later 30 g whey + 4 flax oil caps + 4 fish oil caps 1/2 cup oats + 1 cup of mixed berries 2 hours later 6 oz. steak + ½ cup rice + 4 oz. Broccoli + 2 cups salad + 1 tbsp olive oil 2 hours later One slice of homemade reduced fat/carb peanut butter cheesecake Before bed 3 servings of 1% cottage cheese 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.

01-09-2007, 05:56 PM	#13
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,525 Recipes: 0 Rep Power: 60	Day Ten of Thirty Pleased to say there are no really negative sides to rep