***BAM!!!! Cervasa and The ALRI Evolution*** - AnabolicMinds.com - Page 2

***BAM!!!! Cervasa and The ALRI Evolution***

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  1. Controlled Labs Board Rep
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    Quote Originally Posted by miilkbone
    DAM DAWG..........U eatin like THAT!!!!!!!!!!!????????????? I love your presentations with your posts too. It makes it worth followin......I'm in it witchya......Scribed!
    yeah its hard at times getting it down all day this should be a fun log

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    WORKOUT 3
    SHOULDERS


    [Exercise Training Log
    1. Hammer Behind the neck sholulder press [ 6 Sets ]
    6x230 | 6x230 | 6x230 | 6x230 | 6x230 | 6x230 |
    --------------------------------------------------------------------------------
    2. Cable Side Laterals [ 6 Sets ]
    6x50 | 6x50 | 6x50 | 6x50 | 6x50 | 6x50 |
    --------------------------------------------------------------------------------
    3. Reverse Pes Deck [ 6 Sets ]
    6x130 | 6x130 | 6x130 | 6x130 | 6x130 | 6x130 |
    --------------------------------------------------------------------------------
    4. Reverse Cable Cross Overs [ 6 Sets ]
    6x70 | 6x70 | 6x70 | 6x70 | 6x70 | 6x70 |
    --------------------------------------------------------------------------------
    5. BB Shrugs [ 6 Sets ]
    6x315 | 6x315 | 6x315 | 6x315 | 6x315 | 6x315 |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    DAILY REVIEW

    Alright sorry for not posting this up yesterday but the USC Gamecocks had thier bowl game yesterday so a friend had a party for it. Its always a good day when the Gamecocks win and Clemson loses baby!!!!!!!

    Alright yesterday had a good workout in the gym great focus and really tried to focus on my rear delts which I am trying to bring up. I found that reverse cable crossovers have really been helping target my rear delts.

    Overall I am feeling great increased water and added some extra carbs and this seemed to take care of my headache. Felt really motivated in the gym and had a little extra on some lifts which I like


    DAILY QUOTE

    Helen Keller:
    When one door of happiness closes, another opens; but often we look so long at the closed door that we do not see the one which has been opened for us.
  3. Controlled Labs Board Rep
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    Quote Originally Posted by sdmf45
    yeah me too i love the volume i got pissed off one day and started doin everything and tons of volume and it worked nice its still workin almost a year later..........yesterday was like 22 sets for biceps and that was after back .....that kinda volume lol
    I love volume training just love pushing it as hard as possible in the gym
    •   
       

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    WORKOUT 4
    ARMS


    Exercise Training Log
    1. Tricep Vbar Press Down [ 6 Sets ]
    6x200 | 6x200 | 6x200 | 6x200 | 6x200 | 6x200 |
    --------------------------------------------------------------------------------
    2. DB Curls [ 6 Sets ]
    6x55 | 6x55 | 6x55 | 6x55 | 6x55 | 6x55 |
    --------------------------------------------------------------------------------
    3. Seated Machine CG Press [ 6 Sets ]
    6x240 | 6x240 | 6x240 | 6x240 | 6x240 | 6x240 |
    --------------------------------------------------------------------------------
    4. Hammer Curls [ 6 Sets ]
    6x50 | 6x50 | 6x50 | 6x50 | 6x50 | 6x50 |
    --------------------------------------------------------------------------------
    5. Overhead DB Tri Extension [ 6 Sets ]
    6x50 | 6x50 | 6x50 | 6x50 | 6x50 | 6x50 |
    --------------------------------------------------------------------------------
    6. Preacher Seat 1arm Cable Curls [ 6 Sets ]
    6x40 | 6x40 | 6x40 | 6x40 | 6x40 | 6x40 |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    DAILY REVIEW

    Arm day felt good really had a great mind muscle connection more then most of my workouts. I did get fatigued alot sooner then normal today but I didn't get much sleep last night. Had one of those nights when no matter what you do just couldn't fall asleep. My arms felt huge after the workout I am not on any NO products right now and must say that my arms felt harder and fuller then most workouts. No headaches again so I think I got the water intake and food down. No sides so far and feeling good all day. I will be doing legs later today since the gym is closed tomorrow

    DAILY QUOTE

    It was a high counsel that I once heard given to a young person, "Always do what you are afraid to do."
    Ralph Waldo Emerson
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    WORKOUT 5
    LEGS


    Exercise Training Log
    1. Squat Warmup [ 2 Sets ]
    12x135 | 12x135 | - | - | - | - |
    --------------------------------------------------------------------------------
    2. Squat [ 6 Sets ]
    6x365 | 6x365 | 6x345 | 4x345 | 6x315 | 6x315 |
    --------------------------------------------------------------------------------
    3. Leg Extensions [ 6 Sets ]
    6x220 | 6x220 | 6x220 | 6x220 | 6x220 | 6x220 |
    --------------------------------------------------------------------------------
    4. Leg Curls [ 6 Sets ]
    6x200 | 6x200 | 6x200 | 6x200 | 6x200 | 6x200 |
    --------------------------------------------------------------------------------
    5. Front Squats [ 2 Sets ]
    15x135 | 15x135 | - | - | - | - |
    --------------------------------------------------------------------------------
    6. Seated Calf Raises [ 6 Sets ]
    6x180 | 6x180 | 6x180 | 6x180 | 6x180 | 6x180 |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    DAILY REVIEW

    Jello! I swear my legs feel like Jello. I was really happy with the squats today actually haven't worked legs out in two weeks and I was suprised at my numbers. I wasn't going to start with 365 squats but the warmup felt great so I thought I would try it out. Felt strong on the lifts had a lot of power pressing up.

    LIKE ALWAYS AFTER LEG DAY
    STAIRS SUCK!!!!!!!!!!!
    DAILY QUOTE

    Go confidently in the direction of your dreams. Live the life you have imagined.
    Henry David Thoreau
  6. New Member
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    I still cant get over your training volume.

    Awesome workouts!
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    Quote Originally Posted by smithsonga
    I still cant get over your training volume.

    Awesome workouts!
    Thanks it kills sometimes....... also I seem to recover from these workouts very fast guess I am lucky. I love killing myself in the gym
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    Log is looking awesome man. Love the quotes to, where to you pull those out of anyway?
    ~ Nothing can kill the Grimace!!


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    Quote Originally Posted by prld2gr8ns
    Log is looking awesome man. Love the quotes to, where to you pull those out of anyway?
    thanks and I get the quotes from motivationalquotes.com I always like to start the day off with a postive quote so I thought I would share it in my log
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    Yeah, there's nothing like a good sentence to pump up the ole' spirits everyday. Thanks for the site.
    ~ Nothing can kill the Grimace!!


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    CARDIO





    DAILY REVIEW

    Alright today the gym is closed which sucked so I thought I would do some light cardio. Went on a 3 mile hike down by the river today. Felt good getting outside. Everything seems to be going well can't wait to get to the gym tomorrow. Oh not looking forward going back to work


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    hello cervasa, your training volume simply kicks ass.

    I could imagine your legs felt like veggie going down the stairs
  13. Controlled Labs Board Rep
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    Quote Originally Posted by FarangJaiDee
    hello cervasa, your training volume simply kicks ass.

    I could imagine your legs felt like veggie going down the stairs
    Thanks man my legs are still done trying to sit even sucks but its all worth it in the end
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    CARDIO[/CENTER]





    DAILY REVIEW

    I had no intentions of doing cardio this morning but my legs are killing me from my workout the other day so I thought I would get some lite cardio in 20mins just to try and get my legs moving and the blood flowing. I normally will do some lite cardio if my legs are sore just to losen the up.


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    WORKOUT 1
    CHEST


    Exercise Training Log
    1. Bench Press Warm Up [ 2 Sets ]
    12x135 | 12x135 | - | - | - | - |
    --------------------------------------------------------------------------------
    2. Bench Press [ 6 Sets ]
    6x295 | 6x295 | 4x295 | 6x275 | 6x255 | 6x255 |
    --------------------------------------------------------------------------------
    3. Incline Bench Press [ 6 Sets ]
    6x185 | 6x185 | 6x185 | 6x185 | 6x185 | 6x185 |
    --------------------------------------------------------------------------------
    4. Seated Machine Press [ 6 Sets ]
    6x300 | 6x280 | 6x260 | 6x260 | 6x260 | 6x260 |
    --------------------------------------------------------------------------------
    5. Pec Deck [ 6 Sets ]
    6x170 | 6x170 | 6x160 | 6x160 | 6x160 | 6x150 |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    DAILY REVIEW

    Oh man I was very pumped about my numbers today especially the bench moved up to 295 on my first three sets on flat bench which is up 10 pounds. Felt good pushing that up I swear 10lbs doesn't seem like alot but it really is hoping to go for 305 to start my workout with next week. Alright diffentley felt stronger then I did last week in the gym which is great. I feel great all round no sides at all.

    DAILY QUOTE

    "Nothing is more validating and affirming than feeling understood. And the moment a person begins feeling understood, that person becomes far more open to influence and change.

    Stephen Covey

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    uh oh looks like i need to step my game up nice log cervesa!
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    305-next week-be there




    Cervasa - :bb2: :bb:
  18. Controlled Labs Board Rep
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    Quote Originally Posted by FitnFirm
    305-next week-be there




    Cervasa - :bb2: :bb:
    you know I got this
  19. New Member
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    do it do it
  20. Controlled Labs Board Rep
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    Quote Originally Posted by maddenizor
    do it do it
    it will be done
  21. New Member
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    I like your moves....I like your style (starsky & Hutch)
  22. Controlled Labs Board Rep
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    Quote Originally Posted by maddenizor
    I like your moves....I like your style (starsky & Hutch)
    LOL I love that movie
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    CARDIO





    DAILY REVIEW

    Cardio day 40 mins on the treadmill at 4 speed at a 10 degree incline. Felt good getting some cardio in along with abs. Did a lot of hanging knee raises, ab mahcine and some wood choppers. Can't wait for back tomorrow I love back day. I must say thank good I got to the gym early it got back really fast with all the new year gym members


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    WORKOUT 7
    BACK


    Exercise Training Log
    1. Deadlifts warm up [ 2 Sets ]
    12x135 | 12x135 | - | - | - | - |
    --------------------------------------------------------------------------------
    2. Deadlifts [ 6 Sets ]
    6x405 | 4x405 | 6x355 | 6x355 | 6x355 | 6x355 |
    --------------------------------------------------------------------------------
    3. BB Rows [ 6 Sets ]
    6x225 | 6x225 | 6x225 | 6x225 | 6x225 | 6x225 |
    --------------------------------------------------------------------------------
    4. Underhand Lat Pulldowns [ 6 Sets ]
    6x210 | 6x210 | 6x200 | 6x190 | 6x190 | 6x190 |
    --------------------------------------------------------------------------------
    5. CG Low Pulley Rows [ 6 Sets ]
    6x200 | 6x200 | 6x190 | 6x190 | 6x180 | 6x180 |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    DAILY REVIEW

    Oh yea 405 deads today baby I was really pumped about this. I haven't attempted 405 in awhile and was very happy to rep 405 my first set 6 times. I wasn't sure if I was going to attempt this today glad I did. I must say that lower back pumps were crazy today alittle to crazy I had to stretch in between sets on deads just to loosen up my back. Overall great workout actually a killer workout I love these workouts when you are bent over sweat dripping down your face grasping for air after some killer weight that you just lifted. I love days like this in the gym and makes you realize why all the pain is worth it. I saw a new guy (new years resolution gym membership guy we all know him) deadlifting next to me well I guess you can call it deadlifting he struggled with barely any weight on the bar and form was scary, I got to give the guy credit for trying well attempting to dead just happy that guy wasn't me

    DAILY QUOTE

    ""Concentration is the secret of strength."
    --Ralph Waldo Emerson
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    WORKOUT 8
    ARMS


    Exercise Training Log
    1. Tricep Vbar Press Down [ 6 Sets ]
    6x200 | 6x200 | 6x200 | 6x200 | 6x200 | 6x200 |
    --------------------------------------------------------------------------------
    2. DB Curls [ 6 Sets ]
    6x55 | 6x55 | 6x55 | 6x55 | 6x55 | 6x55 |
    --------------------------------------------------------------------------------
    3. Seated Machine CG Press [ 6 Sets ]
    6x240 | 6x240 | 6x240 | 6x240 | 6x240 | 6x240 |
    --------------------------------------------------------------------------------
    4. Hammer Curls [ 6 Sets ]
    6x50 | 6x50 | 6x50 | 6x50 | 6x50 | 6x50 |
    --------------------------------------------------------------------------------
    5. Overhead DB Tri Extension [ 6 Sets ]
    6x50 | 6x50 | 6x50 | 6x50 | 6x50 | 6x50 |
    --------------------------------------------------------------------------------
    6. Preacher Seat 1arm Cable Curls [ 6 Sets ]
    6x40 | 6x40 | 6x40 | 6x40 | 6x40 | 6x40 |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    DAILY REVIEW

    Had to change up some things today my traps are killing me from the deads yesterday so I switched arms and shoulders just to give myself some ectra time to recovery. I am happy with the reults so far I am feeling hard all around especially in my chest. Amrs killed today had some crazy pumps especially in the my bi's. Thirsty as hell all day and have bumped up water intake due to it

    DAILY QUOTE

    "We often say how impressive power is. But I do not find it impressive at all. The guns and the bombs, the rockets and the warships, are all symbols of human failure. They are necessary symbols. They protect what we cherish. But they are witness to hum"
    --Lyndon Baines Johnson
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    WORKOUT 9
    SHOULDERS


    Exercise Training Log
    1. Hammer Behind The Neck Press [ 6 Sets ]
    6x250 | 6x250 | 6x250 | 4x250 | 6x230 | 6x230 |
    --------------------------------------------------------------------------------
    2. Cable Internal Rotation [ 6 Sets ]
    6x50 | 6x50 | 6x50 | 6x50 | 6x50 | 6x50 |
    --------------------------------------------------------------------------------
    3. Cable Side Laterals [ 6 Sets ]
    6x50 | 6x50 | 6x50 | 6x50 | 6x50 | 6x50 |
    --------------------------------------------------------------------------------
    4. High Cable Reverse Crossovers [ 6 Sets ]
    6x70 | 6x70 | 6x70 | 6x70 | 6x70 | 6x70 |
    --------------------------------------------------------------------------------
    5. Clean and Press [ 6 Sets ]
    6x135 | 6x135 | 6x135 | 5x135 | 5x135 | 6x115 |
    --------------------------------------------------------------------------------
    6. BB Shrugs [ 6 Sets ]
    6x315 | 6x315 | 6x315 | 6x315 | 6x315 | 6x315 |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    DAILY REVIEW

    Shoulders are fried I am so done right now....... Very intense workout haven't done clean and presses in a long time thought I would through them in today to kick it up since I was feeling really great today in the gym. I forgot how demanding clean and presses are and how great the attack the delts. Had some crazy lower back pumps again just a really tight did some extra stretching today just to loosen it up. Overall I am feeling great strong and solid especially my upper body. My lifts are getting easier and more explosice this has always been for me an indictaor that my strength is starting to go up some I am getting excited

    DAILY QUOTE

    ""Freedom is not worth having if it does not include the freedom to make mistakes."
    --Mahatma Gandhi
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    WORKOUT 10
    LEGS


    Exercise Training Log
    1. Squat Warmup [ 2 Sets ]
    12x135 | 12x135 | - | - | - | - |
    --------------------------------------------------------------------------------
    2. Squat [ 6 Sets ]
    6x365 | 6x365 | 6x345 | 4x345 | 6x315 | 6x315 |
    --------------------------------------------------------------------------------
    3. Leg Extensions [ 6 Sets ]
    6x220 | 6x220 | 6x220 | 6x220 | 6x220 | 6x220 |
    --------------------------------------------------------------------------------
    4. Leg Curls [ 6 Sets ]
    6x200 | 6x200 | 6x200 | 6x200 | 6x200 | 6x200 |
    --------------------------------------------------------------------------------
    5. Front Squats [ 2 Sets ]
    15x135 | 15x135 | - | - | - | - |
    --------------------------------------------------------------------------------
    6. Seated Calf Raises [ 6 Sets ]
    6x180 | 6x180 | 6x180 | 6x180 | 6x180 | 6x180 |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    DAILY REVIEW

    Oh man legs are down I believe I could have gone up in weight today on squats but my knee has been hurting lately so I played it safe. I love leg day een though to me its one of the most demanding days in the gym and painful at times. Today even though I didn't do cardio I left the gym sweating my ass off, feels good. Today my workout buddy couldn't make it so I lifted alons which is fine. Kinda like to lift by myself once in awhile I get alot of thinking done and kinda reflect in certain things. Kinda like my own alone time.

    LIKE ALWAYS AFTER LEG DAY
    STAIRS SUCK!!!!!!!!!!!
    DAILY QUOTE

    "There is nothing impossible to him who will try."
    --Alexander The Great
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    CARDIO





    DAILY REVIEW

    Alright got 30mins of cardio in on the treadmill at a 10 incline and at a 4.0 speed. Felt really good work is still crazy and haven't had a enoug time the last two days to get a good workout in so tomorrow I can't wait to get in thier and bang it out........


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    WORKOUT 11
    CHEST


    Exercise Training Log
    1. Bench Press Warm Up [ 2 Sets ]
    12x135 | 12x135 | - | - | - | - |
    --------------------------------------------------------------------------------
    2. Bench Press [ 6 Sets ]
    6x305 | 6x305 | 4x295 | 6x275 | 6x275 | 6x275 |
    --------------------------------------------------------------------------------
    3. Decline Hammer Press [ 6 Sets ]
    3x450 | 6x360 | 6x360 | 6x360 | 6x360 | 6x360 |
    --------------------------------------------------------------------------------
    4. Seated Machine Press [ 6 Sets ]
    6x300 | 6x280 | 6x260 | 6x260 | 6x260 | 6x260 |
    --------------------------------------------------------------------------------
    5. Pec Deck [ 6 Sets ]
    6x170 | 6x170 | 6x160 | 6x160 | 6x160 | 6x150 |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    DAILY REVIEW

    Felt very strong today actually got cocky on my first set of decline hammer press and went for 450 which by the way is a new PR for me but struggled getting 3 reps I felt dtrong coming off the bench so I thought I would give it a shot. Still happy that I pressed it 3 times. Felt great being in the gym today released some stress, my company just got sold so everything is kinda crazy at the office but after meeting the new owners I am very happy with the direction that thet are going with so that makes life easier well at least for now. Anyways strength has really improved along with overall fullness I love this stuff and I am only 2 weeks in. Acne has increased the last two days could be a combo of stress at work along with this stack and having some serious morning wood, my girlfriend thanks you FnF and ALRI


    DAILY QUOTE

    ""Without a struggle, there can be no progress."
    --Frederick Douglass
  30. Senior Member
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    NICE!!!!! Keep it up man. Your volume kicks ass I think i said that before but oh well it does.
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    Quote Originally Posted by sdmf45
    NICE!!!!! Keep it up man. Your volume kicks ass I think i said that before but oh well it does.
    thanks man I having a great time and its seems like everyday it gets better and better now I am just thinking how to kill my back this afternoon
  32. New Member
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    Are you noticing any body recomp or size changes?
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    Quote Originally Posted by maddenizor
    Are you noticing any body recomp or size changes?
    Yea my shulders and my chest just seem fuller and I feel like my lats are tighter so diff seeing some changes especially over the last two days
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    CARDIO





    DAILY REVIEW

    45 mins on the treadmill at a 10 incline at 4.0 speed. I hate cardio but it always feels great after. Alos worked my abs lots of hanging knee raises and crunches. Overall I I am feeling great again an increase in acne and oily skin and some dry mouth but nothing to bad. Starting to feel fuller all around and my lats feel like they are pumped all the time


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    Good boy My little cardio beast
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    awesome log. you got me hooked. have you been keeping track of your wieght? if so any wieght changes??
  37. Controlled Labs Board Rep
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    Quote Originally Posted by Chemist2234
    awesome log. you got me hooked. have you been keeping track of your wieght? if so any wieght changes??
    Only 2 pound gain but my pants are alot more loss so I think I am dropping some BF while gaining some lean muscle. Overall I feel and look bigger in the mirror so I can see the gains already
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    WORKOUT 7
    BACK


    Exercise Training Log
    1. Deadlifts warm up [ 2 Sets ]
    12x135 | 12x135 | - | - | - | - |
    --------------------------------------------------------------------------------
    2. Deadlifts [ 6 Sets ]
    6x405 | 4x405 | 6x355 | 6x355 | 6x355 | 6x355 |
    --------------------------------------------------------------------------------
    3. BB Rows [ 6 Sets ]
    6x225 | 6x225 | 6x225 | 6x225 | 6x225 | 15x135 |
    --------------------------------------------------------------------------------
    4. Underhand Lat Pulldowns [ 6 Sets ]
    6x210 | 6x210 | 6x200 | 6x190 | 6x190 | 6x190 |
    --------------------------------------------------------------------------------
    5. CG Low Pulley Rows [ 6 Sets ]
    6x200 | 6x200 | 6x190 | 6x190 | 6x180 | 6x180 |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    DAILY REVIEW

    Had a great day in the gym even though it was crazy packed. On my last set of bent over BB rows I decided to do a burnout set just to hit my back a little different and really got a great pump out of it. Must say that the reps are coming easier without alot my contraction with the heavier weights really feeling it. Look fuller in the mirror traps look bigger also.

    DAILY QUOTE

    "Every exit is an entry somewhere."
    --Tom Stoppard
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    Awesome news man. Keep up the hard work
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    cervasa1977's Avatar
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    WORKOUT 13
    SHOULDERS


    Exercise Training Log
    1. Hammer Behind The Neck Press [ 6 Sets ]
    6x250 | 6x250 | 6x250 | 4x250 | 6x230 | 6x230 |
    --------------------------------------------------------------------------------
    2. Cable Internal Rotation [ 6 Sets ]
    6x50 | 6x50 | 6x50 | 6x50 | 6x50 | 6x50 |
    --------------------------------------------------------------------------------
    3. Cable Side Laterals [ 6 Sets ]
    6x50 | 6x50 | 6x50 | 6x50 | 6x50 | 6x50 |
    --------------------------------------------------------------------------------
    4. High Cable Reverse Crossovers [ 6 Sets ]
    6x70 | 6x70 | 6x70 | 6x70 | 6x70 | 6x70 |
    --------------------------------------------------------------------------------
    5. Clean and Press [ 6 Sets ]
    6x135 | 6x135 | 6x135 | 5x135 | 6x135 | 6x135 |
    --------------------------------------------------------------------------------
    6. BB Shrugs [ 6 Sets ]
    6x315 | 6x315 | 6x315 | 6x315 | 6x315 | 6x315 |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    DAILY REVIEW

    Felt horrible today but still managed to get to the gym and save a workout. Woke up with a bad headache and really couldn't get rid of it at all. Almost didn't make it to the gym but knew I would regret it later. Despite having a bad headache my workout was great took alittle more time in between sets an drank a ton of water but managed to kill it. Love th eclean and press really taxes my delts right now its my favorite shoulder exercise

    DAILY QUOTE

    "The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles but to live in the present moment wisely and earnestly."
    --Buddha
  

  
 

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