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

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  1. I like your moves....I like your style (starsky & Hutch)


  2. Quote Originally Posted by maddenizor
    I like your moves....I like your style (starsky & Hutch)
    LOL I love that movie
    •   
       




  3. 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





  4. 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
    Sign-up for email alerts of supplement testing & contest opportunities!



    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



  5. 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
    Sign-up for email alerts of supplement testing & contest opportunities!




    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



  6. 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
    Sign-up for email alerts of supplement testing & contest opportunities!




    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



  7. 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
    Sign-up for email alerts of supplement testing & contest opportunities!




    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



  8. 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........





  9. 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
    Sign-up for email alerts of supplement testing & contest opportunities!



    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

  10. NICE!!!!! Keep it up man. Your volume kicks ass I think i said that before but oh well it does.
    •   
       


  11. 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

  12. Are you noticing any body recomp or size changes?

  13. 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



  14. 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



  15. Good boy My little cardio beast

  16. awesome log. you got me hooked. have you been keeping track of your wieght? if so any wieght changes??

  17. 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



  18. 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
    Sign-up for email alerts of supplement testing & contest opportunities!



    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

  19. Awesome news man. Keep up the hard work



  20. 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
    Sign-up for email alerts of supplement testing & contest opportunities!




    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

  21. Yo man hammer presses are the greatest and YOU KILLIN'EM!

    BUT YOUR QUOTES, ARE WHAT I LOOK 4WARD TOOOOO!!!

    Don't stop now, we've only begun!

  22. Nice man

  23. Quote Originally Posted by miilkbone
    Yo man hammer presses are the greatest and YOU KILLIN'EM!

    BUT YOUR QUOTES, ARE WHAT I LOOK 4WARD TOOOOO!!!

    Don't stop now, we've only begun!
    thanks man I like putting the quotes in the log like sharing a little bit of my day.



  24. CARDIO[/CENTER]





    DAILY REVIEW

    45 mins on the treadmill at a 10 incline at 4.0 speed. Cardio today yuck can't wait to press some weight tomorrow. Anyways felt good, I have a hard time getting motivated to do cardio but I always fell great after doing it. Lets see besides oily skin and some acne thats really the only side that I have right now. Energy is still up and feeling good all around.





  25. WORKOUT 14
    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
    Sign-up for email alerts of supplement testing & contest opportunities!



    DAILY REVIEW

    Today had a good workout didn't increase any numbers today or reps but my chest was thrashed and to me thats the most importnat part of my workouts, making sure that I have worked that body part out as best as I could. PR's are great extra reps are great but thats not aways going to happen but you know when you have had a good workout or not and today was a great workout. My contradictions at the same weight and reps have been unbelievable honestly I feel like I am controlling the heavier weights better with better form and range. Oily skin is still present but no other sides looking thicker up top and feeling great all aorund

    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

  26. http://images-cdn.anabolicminds.com/image404.jpg[/IMG]

    WORKOUT 15[/CENTER]
    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
    Sign-up for email alerts of supplement testing & contest opportunities!




    DAILY REVIEW

    I love arm day makes me happy especially since today was horrible rainy cold day. My Ipod broke in the gym which sucked can't believe how much I love that dam thing when I am working out. I also did some cardio abour 20 mins on the treadmill just a nice walk to get the blood flowing and really had nothing else to do.

    DAILY QUOTE

    "You can't build a reputation on what you're going to do."
    --Henry Ford



  27. WORKOUT 16
    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
    Sign-up for email alerts of supplement testing & contest opportunities!




    DAILY REVIEW

    Today lacked energy. Really wasn't movtivated to go to the gym and workout. Despite my lack of maotivation once I got to the gym that changed. Soemtimes all it takes is just getting to the gym. Really felt it today my shoulders were thrashed. Overall I am still feeling fuller up top and will be taking some measurments later today to see how I am doing. Looking at the mirror I look fuller up top especially my rear delts which I have been trying to bring up lately. Stack so far has lived up to my expectations and not done yet

    DAILY QUOTE

    "For to win one hundred victories in one hundred battles is not the acme of skill. To subdue the enemy without fighting is the acme of skill."
    --Sun Tzu



  28. WORKOUT 17
    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
    Sign-up for email alerts of supplement testing & contest opportunities!




    DAILY REVIEW

    First off STAIRS SUCK!!!!!!!!!!! I went to a different gym today with my girlfriend and of course the weights are on the second floor so walking diwn thise steps after killing your kegs wasn't fun at all. Probably looked really funny walking down the stairs actually anyways great day in the gym got a great nights sleep and felt nice and refreshed. Legs were crazy pumped today tomorrow is going to suck.

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

    "Try not. Do or do not, there is no try.
    -- Yoda



  29. WORKOUT 18
    CHEST


    Exercise Training Log
    1. Incline Bench Press [ 4 Sets ]
    15x135 | 10x225 | 10x225 | 10x225 | - | - |
    --------------------------------------------------------------------------------
    2. Incline DB Press [ 4 Sets ]
    10x90 | 10x90 | 10x90 | 10x90 | - | - |
    --------------------------------------------------------------------------------
    3. Cable Cross Overs [ 4 Sets ]
    12x75 | 12x75 | 12x75 | 12x75 | - | - |
    --------------------------------------------------------------------------------
    4. Seated Hammer Press [ 2 Sets ]
    15x180 | 15x180 | - | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!





    DAILY REVIEW

    Alright this week I am changing up the routine for a week just to shock my muscles and keep things new I will be back doing 6x6 next week but thought I needed to change it up. I must say going to higher reps kicked my ass. I got used to going for 6 reps man I was hurting after these sets nice change.

    DAILY QUOTE

    "Hippies.They're everywhere. They wanna save the earth, but all they do is smoke pot and smell bad."
    Cartman (South Park)

  30. "Hippies.They're everywhere. They wanna save the earth, but all they do is smoke pot and smell bad."
    Cartman (South Park)

    hahahahaha the best quote yet....lol
  

  
 

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