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

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  1. 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




  2. hello cervasa, your training volume simply kicks ass.

    I could imagine your legs felt like veggie going down the stairs
    •   
       


  3. 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



  4. 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.





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



    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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  6. uh oh looks like i need to step my game up nice log cervesa!

  7. 305-next week-be there




    Cervasa - :bb2: :bb:

  8. Quote Originally Posted by FitnFirm
    305-next week-be there




    Cervasa - :bb2: :bb:
    you know I got this

  9. do it do it

  10. Quote Originally Posted by maddenizor
    do it do it
    it will be done

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

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



  13. 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





  14. 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



  15. 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



  16. 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



  17. 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



  18. 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........





  19. 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

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

  21. 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

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

  23. 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



  24. 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



  25. Good boy My little cardio beast
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