Steve0178 tests THE EVOLUTION STACK from ALR industries *sponsored log*

Page 2 of 3 First 123 Last
  1. Day 6: back and bicepts


    Weight: 173

    Notes:
    Definitely feeling an incease in DOMS
    Chapped lips
    Increased thirst
    Possibly losing body fat...feel very dry


    Workout:I had a great workout today, i had a lot of energy and felt really motivated. Those usually make for a good combo!

    Wide grip assisted pullups:
    120 x 15
    130 x 12
    130 x 12

    Standing DB curls:
    20 x 25
    30 x 12
    40 x 5

    Deadlifts:
    135 x 12
    225 x 9
    315 x 6 (I think this is a tie for a PR)
    315 x 2

    Sitting DB curls:
    50 x 5
    50 x 5
    50 x 4
    20 x 20

    T-bar rows
    4 plates x 11
    5 plates x 6
    4 plates x 10

    Standing bent over Curls: (dropsets) Cheated more on the these
    35 x 15, 25 x 12
    35 x 14, 25 x 10
    35 x 12, 25 x 9

    Wide grip dulldowns (reverse grip)
    120 x 10 (put a lot of pressure on my wrists so i dropped)
    100 x 14
    100 x 12

    Concentration Curls: Dropsets/burnouts
    25 x 8, 20 x 8
    25 x 6, 20 x 7
    25 x 4, 20 x 5
    20 x 6
    20 x 4


    Oveall: Had an excellent workout. Deads felt good but i died quickly on them. It was nice to switch my routine from chest/back to back and bis this week. I felt i could focus more on going heavy with back rather than using most of my energy for chest. I Feel very satisfied with the workout today!

    DOMS: (10 being worst ive ever felt, 1 being next to nothing)
    Shoulders: 5 (wierd, cant figure out why im sore here, maybe deads?)
    Legs - 2.5
    Chest - 3.5
    Tris - 4
    Back - 5
    Bis - 2

    Diet:
    Meal 1: 1/2 cup skim milk, 2 servings granola cereal, 1/2 cup steel cut oats
    Meal 2: 3 servings protein
    Meal 3: 1/2 slab ribs, 10 oz chicken, part of a baked potato
    Meal 4: Chipotle burrito with xtra chicken
    Meal 5: 1 can tuna, 4 oz cheese, 2.5 servings wheat crackers
    Pre bed: 2 servings protein

    Water Intake:
    320 oz - 2.5 gallons

  2. Day 7: off


    Weight: 174

    Notes:
    Dry Mouth, increased thirst
    Acne has subsided
    Small Bruises over my whole body

    Workout:
    Decided to take today off due to three reasons. One, it was shoulder day and i was very sore. Two, my girlfriend had a breakdown and i had to be there for her. Three i had a bad headache due to the crappy Ohio Valley Weather

    Overall:
    Cant wait for tomorrow!

    DOMS:
    Shoulders: 5
    Legs: 2
    Chest: 1
    Tris: 4
    Back: 4
    Bis: 2

    Diet: (Decided to calculate out the macros...as long as i can figure most of them out.) My diet was a little screwed up today. I definitley didnt eat as much as i should have...the thing with my girlfriend kinda ruined my time to eat

    Calories:2960
    F /C /P %
    31/42/27

    Water intake:
    7 liters - 1.85 gallons
    •   
       

  3. Day 8: shoulders


    Weight: 174.5

    Notes:
    Thirst still up
    bruises are going away (maybe totally unrelated?)
    Increase in vascularity

    Workout:
    Workout went great today. My shoulder was still in some hardcore pain but i just went light and tried to do a lot of reps and warm up the muscles. I had lots of energy and got a great pump. Presses seemed to hurt a lot so i stayed light on them. Hopefully soon i can start going heavy with my shoulder presses.

    Hammer strength shoulder presses *since i couldnt go heavy i decided to do a lot of reps and go fast through my sets.
    90 x 20
    90 x 16
    90 x 16
    140 x 15
    140 x 16
    140 x 16
    140 x 14
    90 x 15
    90 x 15
    90 x 16

    Side lat raises:
    20 x 16
    25 x 15
    30 x 12
    35 x 11
    40 x 9
    40 x 8
    30 x 8
    25 x 8
    25 x 8

    Reverse Cable crossovers
    40 x 15
    50 x 12
    50 x 10

    Seated side lat raises:
    20 x 15
    20 x 14
    20 x 12
    20 x 11

    DB Shrugs:
    120 x 12
    130 x 11
    130 x 10
    130 x 8

    Overall:
    I dont think im really going to be happy with my shoulder workout until i have less pain and can start to push myself like i used to but this is the best i can do for now. Still got an excellent pump.

    DOMS:
    shoulders: 0
    Legs: 0
    Chest: 0
    Tris: 3
    Back: 2
    Bis: 0

    Diet:
    Calories: 3358
    F / C / P
    26/41/33

    Water intake:
    7.5 quarts - 1.875 gallons

  4. Glad to hear the mysterious bruises are going away !

    So far no weight gain for you huh, maybe need to up cals or protein for better muscle food.

    please list yesterdays meals and I will figure out their nutrient content like I have done for others to see if you are eating enough food

  5. Quote Originally Posted by FitnFirm
    please list yesterdays meals and I will figure out their nutrient content like I have done for others to see if you are eating enough food
    •   
       


  6. Quote Originally Posted by FitnFirm
    Glad to hear the mysterious bruises are going away !

    So far no weight gain for you huh, maybe need to up cals or protein for better muscle food.

    please list yesterdays meals and I will figure out their nutrient content like I have done for others to see if you are eating enough food
    I can list them but your probably not going to be able to figure out my calories from chipotle. Here is a little help... www.chipotlefan .com

    Meal 1: 4 granola bars...on the run to work
    Meal 2: 4 chipotle tacos (1072.5 cal, 40.5g fat, 91g carbs, 86g protein) almost 33/33/33
    Meal 3: penn station 6" chicken teraki extra chicken
    Meal 4: 2 servings protein
    Snack: 1 serving protein, wheat crips
    meal 5: 1/2 pizza 4 meat thin crust
    pre bed: 2 servings protein 8oz skim milk
  7. Day 9: legs


    Weight: 174

    Notes:
    Very very dry mouth, cant get enough water!
    Increased DOMS, shoulders never get sore but today they are on fire.

    Workout:
    Went really well today. Had a lot of energy, though i feel i would have done better if they werent painting in the gym when i was working out! the fumes made me dizzy after doing heavy squats. I thought a couple of times i was going to pass out. How stupid can they be!!! Sorry just had to vent.

    Warm up, eliptical for 5 minutes at 190 rpm.

    Squats: smith machine
    90 x 20
    180 x 14
    270 x 10
    360 x 8
    410 x 5 (very close to pr!!!)
    270 x 7
    180 x 8
    90 x 12

    Calf raises: smith machine
    180 x 25
    270 x 15
    180 x 25

    Calf raises: leg press
    270 x 20
    360 x 12
    450 x 8
    450 x 8
    270 x 14

    Lunges with DB:
    60 x 20 steps
    65 x 20 steps
    70 x 16 steps

    Leg extentions: Definitley could have gone heavier but i was kinda smoked by this time
    180 x 15
    180 x 12
    180 x 12
    180 x 10

    Leg Curls
    80 x 15
    80 x 12
    80 x 12
    80 x 10

    Overall:
    Workout was great, almost got a pr on my squats. I feel like its coming closer each workout. I can barely walk right now which is great. You should have seen me trying to come up the steps...gotta love that feeling

    DOMS:
    Shoulders: 6
    nothing else

    Diet: Much better diet today!
    3840 calories
    F / C / P
    31/31/38

    Water intake:
    8 quarts - 2 gallons
  8. Day 10: off


    Wasnt planning on taking today off but I had zero energy and a bad headache today so i decided it would be best to take today off. I have class from 9am -9pm tomorrow Dont know how im gonna get my calories in tomorrow.

  9. Had me worried there for a minute Steve. I saw your calorie intake and I thought 31/31/38 was grams not percentage. Wheew!

  10. Quote Originally Posted by SoMdHunter
    Had me worried there for a minute Steve. I saw your calorie intake and I thought 31/31/38 was grams not percentage. Wheew!

    LOL that would be bad!!!
  11. Day 11: chest and tris


    Weight: forgot to check today....school gym threw me off!

    Notes:
    chaped lips still
    Thirst
    Easily bruising still (huge one on my leg)

    Workout:
    Went great today...Only complaint is I would have liked to have more time. I worked out between classes and the gym was really busy so i didnt get as many sets as i would have like to get in. other than that my strength seems to be up considerably and i keep approaching PRs. Probably by next week!

    Flat Bench BB: (didnt have a spotter so i didnt push for that extra rep or two)
    135 x 20
    225 x 10
    275 x 4
    275 x 4

    Tricept single arm machine pull downs:
    80 x 5, 60 x 6
    80 x 5, 60 x 5
    80 x 4, 60 x 4
    80 x 3, 60 x 5

    Flat bech DB:
    110 x 4
    110 x 4
    100 x 5

    Tricept overhead db extention: (single arm)
    45 x 7
    45 x 5
    35 x 6
    35 x 5

    Incline DB:
    90 x 6
    90 x 5
    80 x 7
    80 x 5
    60 x 8

    Tricept machine pulldown: 2 hands
    150 x 12
    150 x 10
    150 x 10

    DB flys:
    45 x 8
    45 x 8
    45 x 6
    45 x 4

    Overall: workout went great. That gym is very crowded!! Im really loving this stack so far. I can definitley see the strength climbing each workout. Thats pretty good considering its only 11 days into it.

    DOMS:
    Legs: 6.5 pain in the a$$ going up all the steps at school!

    Diet:
    Not on par today...Tried to eat as much as i could at lunch bc i wouldnt be able to eat again until 9!!! SUCKS! Luckily i brought some nuts and munched on them and drank a couple protein shakes but still....I dont know how im gonna keep my diet in check during school. I guess my bookbag is going to be a bread cabinet. I can keep some bagels and nuts and maybe fruit with me but i cant go too crazy. I can also take some weight gainer shakes to pull me through. Any other suggestions?

    Water intake:
    9 quarts: 2.25 gallons
  12. Day 12: Back and bis


    Weight: 176 (+2)

    Notes:
    Dry mouth
    increased strength!

    Workout:
    Went awesome tonight! Had a lot of energy and got 3 prs!!

    Standing db curls:
    25 x 20
    35 x 12
    40 x 10

    Assisted pullups
    140 x 12
    140 x 11
    140 x 10

    Standing DB curls 21s:
    35 x 7low,7hi,7full
    35 x 7low,7hi,6full
    35 x 7low,7hi,4full

    Deadlifts::dl:
    135 x 10
    225 x 8
    365 x 2 *PR
    315 x 3

    Sitting DB curls:
    50 x 7 *PR
    50 x 5
    45 x 5
    20 x 10 (nice and slow...15 seconds for each rep...what a pump!)

    Tbar Rows:
    4 plates x 10
    5 plates x 8
    5.5 plates x 4 *PR (definitley could have gotten 1 or 2 more but the bar moved and threw me off. Oh well still excited!

    Overall:
    workout was awesome! Glad to see an increase in weight also. Hopefully i can make it to 180 by the end of this log...thats at least the goal.

    DOMS:
    Legs still sore: 3
    chest: 6

    Diet::izza:
    calories - 4330
    F / C / P
    36/28/36

    Water intake:
    9 quarts: 2.25 gallons
  13. Day 13: shoulders


    Weight: 176.5 (+2.5)

    Notes:
    Muscles looking more full
    Strength up
    Desert in my mouth!

    Workout:
    Well i had a totatly different workout than normal tonight. Yesterday i walked into the gym and one of the trainers asked me if i would like to workout with her some night. SO i said sure, how about tomorrow (which was today). So i let her call the shots tonight and i just did what she said. I didnt go heavy at all but we went non stop for 30 minutes. The longest break i had was 1 minute and that was once. It was a great change of pace!

    BB press: 10 seconds rest between sets
    90 x 15
    90 x 15
    90 x 14
    60 x 15 front
    60 x 15 back

    Arnold press superseted with upright rows: Dropsets
    AP: 30 x 16, UR:25 x 15, 35 x 15, 45 x 15
    AP: 30 x 15, UR:45 x 15, 35 x 15, 25 x 13
    AP: 30 x 11, UR:25 x 15, 35 x 12, 45 x 10
    AP: 30 x 10, UR: 45 x 15, 35 x 12, 25 x 10

    Side lat raises
    20 x 15
    20 x 15
    20 x 14
    20 x 13

    Reverse cable crossovers:
    20 x 20
    20 x 16
    15 x 16

    While these numbers are not high at all, remember i was going though this workout like a run-away train with little to no rest at all between sets. By the end of this i couldnt even raise my shoulders! It was great! Also, ive never seen my shoulders this pumped up...it was awesome looking!


    Our session was over but i still hit up some shrugs on the dumbells
    110 x 15
    120 x 12
    130 x 13 *PR
    130 x 12
    130 x 11

    Overall: Workout was awesome...what a great change of pace! I love not being able to lift my shoulders. Also i was happy to get the pr!

    DOMS:
    chest: 3
    Back: 5

    Diet:
    3654 calories
    F / C / P
    28/30/42


    Water intake:
    8.5 quarts - 2.125 gallons
  14. Day 14: Legs


    Weight: 175 (+1)

    Notes:
    nothing new to report, just the same sides ive noted already

    Workout: My lower back was very sore from back 2 days ago and so i didnt want to aggrivate it too much. I decided to do a totatlly diffent leg workout than im used to. I didnt want to put a lot of pressure on my back.

    Hack Squats:
    90 x 20
    180 x 14
    270 x 10
    360 x 6
    360 x 6

    Calf raises (on hack squat)
    90 x 25
    180 x 20
    270 x 15
    360 x 15

    Leg press (incline)
    720 x 10
    855 x 8
    945 x 6
    945 x 5 (havent done these in so long im not sure how close it is to a PR. Ive gone to 995 before but im not sure how many i got)
    630 x 8

    Calf raises (on leg press)
    450 x 10
    540 x 7
    540 x 6

    Lunges
    80 x 16 steps *PR After this set i felt like i pulled something. I have an old track injury and it was really bothing me after this set so i decided to call it a day.

    Overall:
    great workout, i really wish i didnt hurt my leg. Im sure its nothing but if i would have kept pushing it then i would have really hurt something. None-the-less, im happy with the numbers.

    DOMS:
    shoulders: 7 (never been this sore)
    Back: 5 (increased during workout)

    Diet:
    3462 calories
    F / C / P
    27/35/38

    Water:
    7 quarts - 1.75 gallons
  15. Day 15: off


    *In case you are wondering, im writing these posts the day after to make sure my calorie counts are more accurate. I have been eating later and so this way i can make sure everything is accurate*

    Weight: 175 (+1)

    Notes:
    Muscles definitley filling out more
    A bit of lethargy developing

    Workout:
    decided to take today off due to being so dam sore (also the playoffs played a part in my decision )

    DOMS:
    Shoulders: 8 (never been this sore!!!)
    Back: 5

    Diet:
    calories: 4121
    F / C / P
    31/42/27
    (a little low on protein today )

    Water intake
    9 quarts - 2.25 gallons
    __________________
  16. Day 16: chest and tris


    Weight: 176.5 (+2.5)

    Notes:
    Muscles feeling more full
    Thirsty as hell!!!
    More lethargy

    Workout:
    Went pretty good today. I dont think im going to be hitting any PRs on chest due to my shoulder injury. It definitley took me back a bit. Im still happy with the progression im making. Each week the same exercises are feeling lighter so thats a plus!

    Flat bench BB:
    135 x 15
    135 x 15
    225 x 10
    275 x 5
    275 x 5
    225 x 8

    Flat Bench DB:
    110 x 4 (stupid shoulder injury!)
    100 x 6
    100 x 5

    Incline DB:
    100 x 8
    100 x 7
    100 x 5

    Cable crossovers: dropsets
    100 x 9, 80 x 8, 40 x 15
    100 x 9, 80 x 7, 40 x 12
    100 x 7, 80 x 8, 40 x 12
    40 x 20

    Tricept DB overhead extention:
    100 x 10
    100 x 9
    100 x 9
    100 x 8

    DB single arm extentions
    35 x 10
    35 x 8
    35 x 7
    35 x 7

    Tricept Pulley single arm pulldowns: Dropsets
    80 x 10, 60 x 10, 40 x 11
    80 x 8, 60 x 10, 40 x 10
    80 x 8, 60 x 9, 40 x 10

    Overall: really good workout. I have felt really weak in chest for the past couple of months since i hurt my shoulder and i feel like im at least coming back. Definitley going to take some time and a lot of stretching but hopefully i can get past this injury and back to where i was and further!

    DOMS:
    Shoulders: 5 still sore!!!
    back: 2

    Diet:
    4042 calories
    F / C / P
    26/37/35

    Water intake:
    9 gallons - 2.25 gallons
  17. Day 17: back and bis


    Weight: 177 (+ 3)

    Notes:
    Feeling much bigger
    Dry feeling
    Lethargy
    Not as thirsty as before but still more than normal

    Workout:
    It was really hard to get motivated today. I almost stayed home...which im really glad i didn't! I dont know why but JW seems to increase lethargy with me quite a bit.
    Assisted pullups:
    140 x 12
    140 x 12
    140 x 12

    Deadlifts (didnt do these tonight, just one set to get me pumped up and ready to go)
    135 x 10

    T-Bar rows
    3 plates x 10
    4 plates x 10
    5 plates x 9
    6 plates x 6 *PR* Felt great!!!(old pr was 5.5 plates x 4)
    4 plates x 10, 3P x 6, 2P x 7 dropset (wow felt like i was gonna pass out after this one!)

    Pulldowns:
    200 x 10
    150 x 12
    150 x 12
    150 x 10

    Machine rows:
    90 x 25
    100 x 15
    100 x 10

    Standing curls DB: (believe it or not i was really struggling with these from being so pumped...which is a good thing)
    30 x 15
    40 x 8
    40 x 7
    30 x 5
    20 x 12

    Preacher bench curls:
    75 x 11
    75 x 9
    75 x 6

    Concentration curls:
    25 x 8
    20 x 10
    20 x 8
    20 x 6
    20 x 5

    Overall:
    Workout was awesome. Set a new PR and demolished my old record so that made me really happy. My weight is steadily increasing which is great. Cant complain at all! this stack kicks some asssss!

    DOMS:
    Shoulders: 3 Still!!!!
    Legs: 3
    Chest: 4
    Tris: 5

    Diet: A little short today
    3345 calories
    F / C / P
    29/34/37

    Water intake:
    8 quarts - 2 gallons
  18. Day 18: off...day 19: Legs and shoulders


    Well day 18 was spent at school. 9am - 9pm sucks! My caloric intake was not very good. I ate very clean all day but didnt get many calories. Afterwards i ate an enire large pizza (minus 2 pieces) from Donatoes. I dont want to think about how much fat i had....


    Day 19: Legs/Shoulders

    Weight: 177 (+3)

    Notes:
    Nothing new to report

    Workout:
    Was awesome today! I had a killer headache which sucked but i powered through it. Nevertheless i had a lot of energy and everything felt really light....i love days like that!

    Squats:
    90 x 20
    180 x 15
    270 x 10
    360 x 8
    430 x 5 *PR* Havent tried past 410
    430 x 5
    360 x 6
    270 x 8
    180 x 8
    90 x 6 (as slow as possible)

    Leg extentions:
    180 x 12
    270 x 10
    320 x 6
    180 x 10

    Leg Curls:
    100 x 15
    120 x 12
    150 x 7
    100 x 10

    Hammer strength overhead press: (these guys were a little hard to get past since i was sore...they felt really lite but the pain was holding me back)
    90 x 20
    180 x 12
    180 x 15
    180 x 12

    Side lat raises standing: Superset with Front lat raises below
    30 x 15
    35 x 12
    35 x 12
    35 x 11
    30 x 12
    Front lat raises:
    20 x 15
    20 x 12
    20 x 8
    20 x 6
    20 x 6

    Arnold press: Superset with side lat raises below
    40 x 12
    40 x 11
    40 x 8
    40 x 7
    Side lat raises sitting:
    20 x 12
    20 x 10
    20 x 10
    20 x 8

    Overall:
    Workout was killer! One of the best ive ever had! Im pretty excited about my pr also bc i havent been at a plateau since my last JW stack.

    Diet: Too soon to post but its been really good today...made homemade deer chili which is really lean and full of protein

    Water intake: also too soon to post but its been pretty consistent around 2 gallons/day. Right now im at about 5 quarts so i should easily hit 2 gallons.

  19. Talk about strong ass legs!! NICE squats! Huge volume too!

  20. Quote Originally Posted by smithsonga
    Talk about strong ass legs!! NICE squats! Huge volume too!

    Thanks man! It was a fun workout!
  21. Day 20: Chest and bis


    Weight: 177 (+3)

    Notes:
    A noticable difference in muscle fullness. I had 3 people say i looked a lot bigger today...and i felt bigger.

    Workout:
    Amazing!!! Had a ton of energy, more control than normal, and getting more heavy.

    Flat bench BB:
    135 x 20
    225 x 9
    275 x 5
    295 x 3 (felt a lot of control...much more than normal)

    Flat bench DB:
    100 x 7
    100 x 6
    100 x 5

    Incine bench DB:
    100 x 7
    100 x 6
    100 x 6
    100 x 5

    Incline DB flys:
    60 x 4 (hurt my shoulder a bit)
    40 x 8
    40 x 7

    Cable cross over:
    110 x 6
    90 x 10
    90 x 9

    Sitting DB curls:
    40 x 10
    55 x 6 *PR* last week 50 x 6
    55 x 4
    40 x 8
    20 x 12
    20 x 10

    Preacher bench curls:
    75 x 10
    95 x 5
    75 x 8
    75 x 7

    Standing DB curls:
    20 x 12
    20 x 12
    20 x 8

    Cable curls:
    40 x 11
    40 x 10
    40 x 9

    Overall: Awesome!!!

    DOMS:
    Legs - 6
    Shoulders - 5

    Diet:
    so far im at 3155 cal. Going to try to take another 300 or so

    Water:
    so far im at 6 quarts...try for 2 more!
  22. Day 21: tricepts


    Weight: 176 (+2)

    Notes:
    Had very little motivation today

    Workout:
    I was planning on working back and tris but i had a bad headache and very little motivation. I at least made it to do tris. I will throw back in tomorrow with shoulders.

    Overhead DB extentions (2 hands)
    110 x 10
    110 x 9
    110 x 9
    110 x 8

    Single arm overhead db extentions
    30 x 12
    35 x 10
    35 x 10
    30 x 10

    Tricept machine pulldowns:
    150 x 12
    150 x 11
    150 x 9
    150 x 8

    Overall:
    Not very happy with the workout but at least i made it in today. I was thinking of not going in due to the headache. Oh well i guess we all have bad days.

    DOMS:
    chest 6
    Legs 2.5

    Diet:
    3846 calories
    F / C / P
    33/31/36
    Fat was definitley too high today...tomorrow im gonna have to be more strict.

    Water intake:
    7 quarts - 1.75 gallons
  23. Day 22: back and shoulders


    Weight: 176 (+2)

    Notes:
    nothing new

    Workout:
    was good today...didnt do anything too crazy and no prs but it was still a good workout. Had a good amount of energy and got a great pump. My back was burning after deads (even though i didnt do too many)

    Pullups Widegrip
    16
    12
    9

    Deadlifts:
    135 x 10
    225 x 9
    315 x 3 (trying to save energy)
    Tried for 405 but no luck
    225 x 8

    Close grip machine pulls:
    150 x 15
    150 x 14
    150 x 12
    150 x 11

    Arnold press:
    40 x 15
    50 x 12
    60 x 10
    70 x 6

    Hammer strength overhead press:
    180 x 15
    180 x 14
    180 x 14
    180 x 12

    side lat raises standing:
    30 x 15
    30 x 14
    30 x 12
    30 x 10

    side lat raises sitting:
    20 x 20
    20 x 16
    20 x 15
    20 x 12

    Dont know what to call these for rear delts: SUMO.tv - IFBB Pro Chris Cook teaches rear deltoid technique from GMV (yes i stole this one from a PT post
    30 x 16
    30 x 15
    30 x 12
    30 x 12

    Overall:
    I cant wait until i can start going heavy with shoulders. It feels like it is coming a long way in getting better but also feels like it has a lot still to go. Im on the road to recovery which is great but i miss going heavy!!! Not sure why my back was not really there today but oh well.

    Diet:
    3456 calories
    F / C / P
    29/35/36
  24. Day 21: off - Football!


    Weight: 177 (+3)

    I worked this morning and had to watch the playoffs so decided to take today off!

    One thing, yesterday i had to go out and buy all new panths bc i cant fit into my 32s anymore. The waist fits fine but the legs are way too tight. I am wearing 33 and 34s and they are way too big in the waist but the legs are about right. Also i feel much fuller all around and im getting a lot of compiments also. I am loving this stack!!!
  25. Day 24: chest and bis


    Weight: 175 (+1)

    Notes:
    Looking very lean today

    Workout:
    Went awesome today...i would rate it a 10/10. I was at the gym for about 3 hrs and had strength the entire time. Everything felt light (except the 120 dumbells lol).

    Flat bench:
    125 x 20
    225 x 10

    Incline DB:
    80 x 12
    90 x 9
    110 x 7 *PR*
    120 x 3 Almost a pr which is really great since ive fallen so far behind in chest bc of my shoulder problems.
    115 x 4

    Flat DB:
    115 x 5
    115 x 4
    110 x 5

    Hammer strength Incline:
    360 x 3, 270 x 3 Dropset
    270 x 7
    270 x 7

    Cable cross overs decline:
    110 x 6
    110 x 7
    110 x 6, 80 x 6

    Cable cross overs incline:
    70 x 7
    70 x 6
    70 x 6, 60 x 4, 40 x 4, 20 x 12 (triple drop)

    Barbell curls: (all done with 55 lbs)
    Close grip top half
    3 sets of 8

    Wide grip top half
    3 sets of 8

    close girp bottom half
    3 sets of 10

    wide grip bottom half
    3 sets of 10

    Incline barbell curls (laying with chest against bench)
    40 x 6
    30 x 8
    30 x 8
    30 x 7

    Concentraion curls:
    3 sets of 20 x 12

    Overall:
    i am extremly happy with the workout today. Although i didnt get the heaviest set PR, i have made a ton of progress on this cycle. If would be intersting to see where i would be had i not screwed up my shoulder. Everything felt great today and i had an amazing pump going throughout the entire workout.

    Diet:
    3478 calories
    F / C / P
    27/34/39

    Water intake:
    7 quarts - 1.75 gallons
  •   

      
     

Similar Forum Threads

  1. flightposite Tests The Recovery Stack...
    By flightposite in forum Supplement Logs
    Replies: 80
    Last Post: 11-01-2009, 01:38 AM
  2. Anyone Tried the Asteroid Stack from USP?
    By jrw in forum Supplements
    Replies: 7
    Last Post: 07-14-2009, 09:54 PM
  3. The EVOLUTION (stack) of BigPoppaDros
    By Dros120 in forum Supplement Logs
    Replies: 60
    Last Post: 02-07-2007, 11:29 AM
  4. Replies: 31
    Last Post: 01-28-2007, 11:49 PM
Log in
Log in