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

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  1. New Member
    miilkbone's Avatar
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    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!

  2. New Member
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    Nice man
  3. Controlled Labs Board Rep
    cervasa1977's Avatar
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    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.
    •   
       

  4. Controlled Labs Board Rep
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    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.


  5. Controlled Labs Board Rep
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    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 |
    --------------------------------------------------------------------------------
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    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
  6. Controlled Labs Board Rep
    cervasa1977's Avatar
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    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 |
    --------------------------------------------------------------------------------
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    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
  7. Controlled Labs Board Rep
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    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 |
    --------------------------------------------------------------------------------
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    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
  8. Controlled Labs Board Rep
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    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 |
    --------------------------------------------------------------------------------
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    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
  9. Controlled Labs Board Rep
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    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 | - | - | - | - |
    --------------------------------------------------------------------------------
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    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)
  10. Senior Member
    sdmf45's Avatar
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    "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
  11. Controlled Labs Board Rep
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    Quote Originally Posted by sdmf45
    "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
    LOL I love Cartman
  12. Controlled Labs Board Rep
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    WORKOUT 19
    BACK


    Exercise Training Log
    1. Deadlifts [ 6 Sets ]
    15x135 | 15x135 | 12x225 | 12x225 | 9x315 | 8x315 |
    --------------------------------------------------------------------------------
    2. Bent Over BB Rows [ 3 Sets ]
    15x135 | 10x185 | 10x185 | - | - | - |
    --------------------------------------------------------------------------------
    3. Lat Pulldowns Underhand Grip [ 3 Sets ]
    12x160 | 12x160 | 12x160 | - | - | - |
    --------------------------------------------------------------------------------
    4. Hammer Iso Rows (total weight) [ 3 Sets ]
    10x270 | 10x270 | 10x270 | - | - | - |
    --------------------------------------------------------------------------------
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    DAILY REVIEW

    Oh man my lower back is fried really got a grat pump on deads. Felt stong and really worked on holding tthe contractions on every rep. Walked out of the gym feeling much wider, lats were flooded with blood.

    DAILY QUOTE

    "Never rely on the glory of the morning nor the smiles of your mother-in-law."
    --Japanese Proverb
  13. Controlled Labs Board Rep
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    CARDIO





    DAILY REVIEW

    Toay was an off day but decided to get some extra cardio in 30 mins on 15 degree incline at a speed of 4 good cardio sessions. Also hit abs and did some forarm work can't wait to hit shoulders tomorrow


  14. Controlled Labs Board Rep
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    WORKOUT 21
    ARMS


    Exercise Training Log
    1. DB Curls [ 3 Sets ]
    12x35 | 12x35 | 12x35 | - | - | - |
    --------------------------------------------------------------------------------
    2. Overhead DB Extensions [ 3 Sets ]
    12x40 | 12x40 | 12x40 | - | - | - |
    --------------------------------------------------------------------------------
    3. Hammer Curls [ 3 Sets ]
    12x35 | 12x35 | 12x35 | - | - | - |
    --------------------------------------------------------------------------------
    4. Press Downs [ 3 Sets ]
    12x150 | 12x150 | 12x150 | - | - | - |
    --------------------------------------------------------------------------------
    5. BB Curls [ 3 Sets ]
    10x75 | 10x75 | 10x75 | - | - | - |
    --------------------------------------------------------------------------------
    6. Close Grip Bench [ 3 Sets ]
    12x205 | 12x205 | 12x205 | - | - | - |
    --------------------------------------------------------------------------------
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    DAILY REVIEW


    Man amrs are dead the high rep range really caused some serious pumps. Had a really nice deep burn with my sets today really can tell that changing my rep range and sets was needed. Chage is always good in bodybuilding and really felt that my body was adapting to the 6x6 workout so it was a great time to change things up.

    DAILY QUOTE

    In a progressive country change is constant; ... change ... is inevitable."
    --Benjamin Disraeli
  15. New Member
    Chemist2234's Avatar
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    Good strategy switching up the routine when you feel your getting used to doing the same thing over and over again. Great log too. keep up the hard work.
  16. Controlled Labs Board Rep
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    WORKOUT 22
    LEGS

    Exercise Training Log
    1. Squats [ 3 Sets ]
    15x225 | 15x225 | 15x225 | - | - | - |
    --------------------------------------------------------------------------------
    2. Leg Extensions [ 3 Sets ]
    12x150 | 12x150 | 12x150 | - | - | - |
    --------------------------------------------------------------------------------
    3. Leg Curls [ 3 Sets ]
    12x130 | 12x130 | 12x130 | - | - | - |
    --------------------------------------------------------------------------------
    4. Seated Calf Raises [ 4 Sets ]
    12x90 | 12x90 | 12x90 | 12x90 | - | - |
    --------------------------------------------------------------------------------
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    DAILY REVIEW

    First off STAIRS SUCK!!!!!!!!!!! Oh ouch pain man high reps and legs not fun at all. Talk about some crazy leg pumps another great workout I was pressed for time so I had little rest in the gym and walked out completly drenched and trying to catch my breath this was a very fast but intense leg day. Stairs suck

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

    "Every exit is an entry somewhere."
    --Tom Stoppard
    [/QUOTE]
  17. Controlled Labs Board Rep
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    Quote Originally Posted by Chemist2234
    Good strategy switching up the routine when you feel your getting used to doing the same thing over and over again. Great log too. keep up the hard work.
    thanks man yea I really enjoyed the 6x6 workout and wanted to keep doing it but I knew I needed to change things up
  18. Controlled Labs Board Rep
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    WORKOUT 23
    CHEST

    Exercise Training Log
    1. DB Bench [ 4 Sets ]
    15x80 | 12x90 | 12x100 | 8x110 | - | - |
    --------------------------------------------------------------------------------
    2. Cable Crossovers [ 4 Sets ]
    10x75 | 10x75 | 10x75 | 10x75 | - | - |
    --------------------------------------------------------------------------------
    3. Hammer Press [ 3 Sets ]
    12x220 | 12x220 | 12x220 | - | - | - |
    --------------------------------------------------------------------------------
    4. Incline DB Press [ 3 Sets ]
    10x90 | 10x90 | 10x90 | - | - | - |
    --------------------------------------------------------------------------------
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    DAILY REVIEW

    Great day today in the gym really felt a great. I haven't done DB presses in awhile and forgot what a great stretch it brings to the chest. Strength has really gone up the 110 were light. Very happy with my workout today everything just clicked.

    DAILY QUOTE

    "I do not think much of a man who is not wiser today than he was yesterday."
    --Abraham Lincoln
  19. Controlled Labs Board Rep
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    WORKOUT 24
    BACK

    Exercise Training Log
    1. Deadlifts [ 5 Sets ]
    12x135 | 12x135 | 12x225 | 10x225 | 10x225 | - |
    --------------------------------------------------------------------------------
    2. Bent Over BB Rows [ 4 Sets ]
    12x135 | 12x135 | 10x185 | 10x185 | - | - |
    --------------------------------------------------------------------------------
    3. Lat Pulldowns Underhand Grip [ 3 Sets ]
    12x150 | 12x150 | 12x150 | - | - | - |
    --------------------------------------------------------------------------------
    4. DB Rows [ 3 Sets ]
    10x100 | 10x100 | 10x100 | - | - | - |
    --------------------------------------------------------------------------------
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    DAILY REVIEW

    Couldn't wait to get in the gym today just one of those day were I just kept thinking about my workout all day and the time just couldn't go by fast enough. Great workout today really felt my mind muscle connection today really focsed into this workout. All rep I performed slower then normal and some crazy muscle burns by the last few sets..

    DAILY QUOTE

    "If A equal success, then the formula is A equals X plus Y and Z, with X being work, Y play, and Z keeping your mouth shut."
    --Albert Einstein
  20. Controlled Labs Board Rep
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    WORKOUT 25
    SHOULDER

    Exercise Training Log
    1. Standing BB Press [ 4 Sets ]
    10x135 | 10x135 | 10x135 | 10x135 | - | - |
    --------------------------------------------------------------------------------
    2. Hammer Behind The Neck Shoudler Press [ 3 Sets ]
    13x180 | 14x180 | 12x180 | - | - | - |
    --------------------------------------------------------------------------------
    3. Side Lateral Machine [ 4 Sets ]
    15x80 | 12x100 | 10x110 | 10x120 | - | - |
    --------------------------------------------------------------------------------
    4. DB Side Laterals [ 3 Sets ]
    10x30 | 10x30 | 10x30 | - | - | - |
    --------------------------------------------------------------------------------
    5. Db Rear Delt Flyes [ 4 Sets ]
    12x45 | 12x45 | 12x45 | 12x45 | - | - |
    --------------------------------------------------------------------------------
    6. Reverse Pec Dec [ 3 Sets ]
    12x110 | 12x100 | 10x100 | 10x100 | - | - |
    --------------------------------------------------------------------------------
    7. Shrugs [ 6 Sets ]
    12x135 | 12x135 | 10x225 | 10x225 | 8x315 | 8x315 |
    --------------------------------------------------------------------------------
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    DAILY REVIEW

    Today turned into delt destruction day everything just felt great and felt like I could just keep liftinga and lifting really didn't feel fatigued at all until I got to shrugs and by that time I was spent and dripping with sweat great day today no shoulder pain at all on top of it which is great since I have been lifting with some type of shoulder pain probably the last year..

    DAILY QUOTE

    "Don't let life discourage you; everyone who got where he is had to begin where he was."
    --Richard L. Evans
  21. Senior Member
    sdmf45's Avatar
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    "Every exit is an entry somewhere."


    hmmmmm.....not so sure about every exit
  22. Banned
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    where's your body weight at?
  23. Controlled Labs Board Rep
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    Quote Originally Posted by dynomite View Post
    where's your body weight at?


    WORKOUT 26
    ARMS

    Exercise Training Log
    1. DB Curls [ 4 Sets ]
    12x35 | 12x35 | 12x35 | 12x35 | - | - |
    --------------------------------------------------------------------------------
    2. Hammer Curls [ 3 Sets ]
    12x35 | 12x35 | 12x35 | - | - | - |
    --------------------------------------------------------------------------------
    3. Reverse Grip Cable Curls [ 3 Sets ]
    12x60 | 12x60 | 12x60 | - | - | - |
    --------------------------------------------------------------------------------
    4. Tri CG Press Down [ 4 Sets ]
    12x150 | 12x150 | 12x150 | - | - | - |
    --------------------------------------------------------------------------------
    5. Cable Kick Backs [ 3 Sets ]
    10x40 | 10x40 | 10x40 | - | - | - |
    --------------------------------------------------------------------------------
    6. Db Overhead Tri Extensions [ 3 Sets ]
    12x40 | 12x40 | 12x40 | - | - | - |
    --------------------------------------------------------------------------------
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    DAILY REVIEW

    Good day in the gym and unbelievable pumps especially in my tris the db kick backs actually got painful the two or three reps really felt the muslce fatigue with every press or curl today lately I have had some great mind muscle connections.

    DAILY QUOTE

    ""Carpe diem, quam minimum credula postero.
    "
    --Horace
  24. Controlled Labs Board Rep
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    WORKOUT 27
    LEGS

    Exercise Training Log
    1. Squats [ 3 Sets ]
    15x225 | 15x225 | 15x225 | - | - | - |
    --------------------------------------------------------------------------------
    2. Leg Extensions [ 3 Sets ]
    12x150 | 12x150 | 12x150 | - | - | - |
    --------------------------------------------------------------------------------
    3. Leg Curls [ 3 Sets ]
    12x130 | 12x130 | 12x130 | - | - | - |
    --------------------------------------------------------------------------------
    4. Seated Calf Raises [ 4 Sets ]
    12x90 | 12x90 | 12x90 | 12x90 | - | - |
    --------------------------------------------------------------------------------
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    DAILY REVIEW

    Man don't know what it was but today my knee was killing me during squats by the 8th or 9th rep I was just hurting but the pain stopped right after I stopped squating. Crazy haven't had knee pains in awhile so I am gonna keep an eye on it. Again I love this stack sex drive is way up acne is up also but I can deal with that especially with these results well worth it.

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

    ""Life is a handful of short stories, pretending to be a novel."
    --Anonymous
  25. Controlled Labs Board Rep
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    WORKOUT 28
    Exercise Training Log
    1. DB Bench [ 4 Sets ]
    12x90 | 12x90 | 12x100 | 10x110 | - | - |
    --------------------------------------------------------------------------------
    2. Low Cable Crossovers [ 3 Sets ]
    12x70 | 12x70 | 10x70 | 10x70 | - | - |
    --------------------------------------------------------------------------------
    3. Incline Hammer Press [ 4 Sets ]
    12x180 | 12x180 | 12x180 | 12x180 | - | - |
    --------------------------------------------------------------------------------
    4. DB Flyes [ 3 Sets ]
    12x45 | 12x45 | 12x45 | - | - | - |
    --------------------------------------------------------------------------------
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    DAILY REVIEW

    Its been a crazy week with work so the gym has been a blessing with keeping my mind focused. Today another great day in the gym really feel like strength has gone through the roof the 110db's were lite today and alot easier to controll. Pumps were unreall and felt like my muscles were fully flushedalso feeling harder easpecially in my chest.

    DAILY QUOTE

    "Cowards die many times before their deaths;
    The valiant never taste of death but once."
    --William Shakespeare
  26. Controlled Labs Board Rep
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    WORKOUT 29
    SHOULDERS


    Exercise Training Log
    1. Hammer Shoulder Press [ 4 Sets ]
    15x90 | 12x180 | 12x180 | 12x180 | - | - |
    --------------------------------------------------------------------------------
    2. Side Laterals [ 3 Sets ]
    15x25 | 15x25 | 12x30 | - | - | - |
    --------------------------------------------------------------------------------
    3. Reverse Cable Crossovers [ 3 Sets ]
    15x50 | 12x55 | 12x55 | - | - | - |
    --------------------------------------------------------------------------------
    4. Reverse Pec Dec [ 3 Sets ]
    10x100 | 10x100 | 10x100 | - | - | - |
    --------------------------------------------------------------------------------
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    DAILY REVIEW

    Oh felt good being back in my own gym afer traveling this week anyways great shoulder pumps today and haven't had any pain in my shoulders in a while which is always great. Feeling great all over and the last two weeks even with a crazy schedule I have had some great overall energy throught the day and stamina during workouts. Arms are really feeling harder lately and looks like my rear delts are coming up a little

    DAILY QUOTE

    "Mmmmm... I look good. I mean really good. Hey everyone! Come and see how good I look!"
    --Ron Burgundy
  27. Controlled Labs Board Rep
    cervasa1977's Avatar
    Join Date
    Sep 2006
    Posts
    248
    Rep Power
    223
    Level
    13
    Lv. Percent
    27.42%



    WORKOUT 30
    BACK

    Exercise Training Log
    1. Deadlifts [ 5 Sets ]
    12x135 | 12x135 | 12x225 | 10x315 | 6x365 | - |
    --------------------------------------------------------------------------------
    2. Bent Over BB Rows [ 4 Sets ]
    12x135 | 12x135 | 10x185 | 10x185 | - | - |
    --------------------------------------------------------------------------------
    3. Lat Pulldowns Underhand Grip [ 3 Sets ]
    12x150 | 12x150 | 12x150 | - | - | - |
    --------------------------------------------------------------------------------
    4. DB Rows [ 3 Sets ]
    10x100 | 10x100 | 10x100 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    DAILY REVIEW

    Man lower back pumps were crazy today energy was down a little during my workout but that could be from all the travel this week. Even with lower then normal motivation still sucked it up and had a great workout today was the first time in a long time that my whole back felt swole up I normal get some nice pumps but today my whole back felt really flushed ..

    DAILY QUOTE

    "If"The fearless are merely fearless. People who act in spite of their fear are truly brave."
    --James A. Lafond-Lewis
  28. Controlled Labs Board Rep
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    Sep 2006
    Posts
    248
    Rep Power
    223
    Level
    13
    Lv. Percent
    27.42%



    WORKOUT 31
    ARMS

    Exercise Training Log
    1. DB Curls [ 4 Sets ]
    12x35 | 12x35 | 12x35 | 12x35 | - | - |
    --------------------------------------------------------------------------------
    2. Hammer Curls [ 3 Sets ]
    12x35 | 12x35 | 12x35 | - | - | - |
    --------------------------------------------------------------------------------
    3. Reverse Grip Cable Curls [ 3 Sets ]
    12x60 | 12x60 | 12x60 | - | - | - |
    --------------------------------------------------------------------------------
    4. Tri CG Press Down [ 4 Sets ]
    12x150 | 12x150 | 12x150 | - | - | - |
    --------------------------------------------------------------------------------
    5. Cable Kick Backs [ 3 Sets ]
    10x40 | 10x40 | 10x40 | - | - | - |
    --------------------------------------------------------------------------------
    6. Db Overhead Tri Extensions [ 3 Sets ]
    12x40 | 12x40 | 12x40 | - | - | - |
    --------------------------------------------------------------------------------
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    DAILY REVIEW

    Had to double up todays workouts due to travel this week with work. I hate missing workouts so I always try and make up any missed days in the gym split gym time up about 5 hours apart enough time to let me relax and recover a little and get some food in me. Was happy with my arm workout even though I was tired from this mornings workout.

    DAILY QUOTE

    Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach.
    Arnold Schwarzenegger
  29. New Member
    CharlotteFrea's Avatar
    Join Date
    Feb 2007
    Posts
    2
    Rep Power
    95
    Level
    1
    Lv. Percent
    33%

    Lookie who found their way over to AM. God help me!
  30. Controlled Labs Board Rep
    cervasa1977's Avatar
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    223
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    27.42%

    Quote Originally Posted by CharlotteFrea View Post
    Lookie who found their way over to AM. God help me!
    LOL whats up buddy
  31. Controlled Labs Board Rep
    cervasa1977's Avatar
    Join Date
    Sep 2006
    Posts
    248
    Rep Power
    223
    Level
    13
    Lv. Percent
    27.42%



    WORKOUT 32
    LEGS

    Exercise Training Log
    1. Squats [ 3 Sets ]
    15x225 | 15x225 | 15x225 | - | - | - |
    --------------------------------------------------------------------------------
    2. Leg Extensions [ 3 Sets ]
    12x150 | 12x150 | 12x150 | - | - | - |
    --------------------------------------------------------------------------------
    3. Leg Curls [ 3 Sets ]
    12x130 | 12x130 | 12x130 | - | - | - |
    --------------------------------------------------------------------------------
    4. Seated Calf Raises [ 4 Sets ]
    12x90 | 12x90 | 12x90 | 12x90 | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    DAILY REVIEW

    Knee again was killing me only on squats crazy. After I rack the bar my knee is fine just have a sharp pain in my knee on every rep. Oh well managed to work through the pain and had a good workout legs felt like jello after the workout which is very nice. Besides the knee pain leg day was great. The weight felt lite for squats but I didn't want to puch my knee

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

    """There was no respect for youth when I was young, and now that I am old, there is no respect for age--I missed it coming and going."
    --J. B. Priestly
  32. Controlled Labs Board Rep
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    Sep 2006
    Posts
    248
    Rep Power
    223
    Level
    13
    Lv. Percent
    27.42%



    WORKOUT 33
    Exercise Training Log
    1. DB Bench [ 4 Sets ]
    12x90 | 10x100 | 10x110 | 6x120 | - | - |
    --------------------------------------------------------------------------------
    2. Incline DB Press [ 3 Sets ]
    12x75 | 12x75 | 12x75 | - | - | - |
    --------------------------------------------------------------------------------
    3. Hammer Press [ 3 Sets ]
    10x235 | 10x235 | 10x235 | - | - | - |
    --------------------------------------------------------------------------------
    4. Cable Flyes [ 3 Sets ]
    10x80 | 10x80 | 10x80 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    DAILY REVIEW

    Good day 120's baby first time that I attempt 120's and repped them 6 times almost got 7 up but my chest just gave out. Good day when you break a PR my strength has been crazy lately regular llifts feel easier and more controlled and better mind muscle connection wit the heavier weights. I was also happy that my legs were sore at all today maybe the Regeneration X kicking in whatever it is if it makes the day after squats easier I am sold

    DAILY QUOTE

    "A will finds a way."
    --Orison Swett Marden
  33. Controlled Labs Board Rep
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    Sep 2006
    Posts
    248
    Rep Power
    223
    Level
    13
    Lv. Percent
    27.42%



    WORKOUT
    BACK

    Exercise Training Log
    1. Deadlifts [ 5 Sets ]
    12x135 | 12x135 | 12x225 | 10x315 | 8x365 | - |
    --------------------------------------------------------------------------------
    2. Bent Over BB Rows [ 4 Sets ]
    12x135 | 12x135 | 10x185 | 10x185 | - | - |
    --------------------------------------------------------------------------------
    3. Lat Pulldowns Underhand Grip [ 3 Sets ]
    12x150 | 12x150 | 12x150 | - | - | - |
    --------------------------------------------------------------------------------
    4. DB Rows [ 3 Sets ]
    10x100 | 10x100 | 10x100 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    DAILY REVIEW

    Great day in the gym really dialed in got there and killed my back and my whole workout took under 30mins. For me I was shocked that I did all these sets in that time my body just seems to recover faster even in between deads I needed less rest to feel ready for my next set.

    DAILY QUOTE

    [COLOR="Red"][center]"A man must not deny his manifest abilities, for that is to evade his obligations."
    --William Feather [center]
  34. Controlled Labs Board Rep
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    Sep 2006
    Posts
    248
    Rep Power
    223
    Level
    13
    Lv. Percent
    27.42%



    WORKOUT
    SHOULDERS


    Exercise Training Log
    1. Hammer Shoulder Press [ 4 Sets ]
    15x90 | 12x180 | 12x180 | 12x180 | - | - |
    --------------------------------------------------------------------------------
    2. Side Laterals [ 3 Sets ]
    15x25 | 15x25 | 12x30 | - | - | - |
    --------------------------------------------------------------------------------
    3. Reverse Cable Crossovers [ 3 Sets ]
    15x50 | 12x55 | 12x55 | - | - | - |
    --------------------------------------------------------------------------------
    4. Reverse Pec Dec [ 3 Sets ]
    10x100 | 10x100 | 10x100 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    DAILY REVIEW

    Man think I am getting a cold this sucks but it didn't keep me out of the gym I felt good but felt tired during my workout needed some caffiene to get me through this workout. So I am calling it early tonight pop in a movie and veg hopefully beat this cold asap!!!!

    DAILY QUOTE

    Jeremy Grey: Rule #76: No excuses. Play like a champion!
    Memoriable Quotes From Wedding Crashers
  35. Controlled Labs Board Rep
    cervasa1977's Avatar
    Join Date
    Sep 2006
    Posts
    248
    Rep Power
    223
    Level
    13
    Lv. Percent
    27.42%



    WORKOUT
    Exercise Training Log
    1. DB Bench [ 4 Sets ]
    12x100 | 12x100 | 10x110 | 5x120 | - | - |
    --------------------------------------------------------------------------------
    2. Low Cable Crossovers [ 3 Sets ]
    12x70 | 12x70 | 10x70 | 10x70 | - | - |
    --------------------------------------------------------------------------------
    3. Incline Hammer Press [ 4 Sets ]
    12x180 | 12x180 | 12x180 | 12x180 | - | - |
    --------------------------------------------------------------------------------
    4. DB Flyes [ 3 Sets ]
    12x45 | 12x45 | 12x45 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    DAILY REVIEW

    Felt horrible in the gym day two of my cold which sucks still managed to get 120's up but I am zapped and have no energy at all. Time to hit the bed this cold sucks.

    DAILY QUOTE

    "Prepare your mind to receive the best that life has to offer."
    --Ernest Holmes
  36. Controlled Labs Board Rep
    cervasa1977's Avatar
    Join Date
    Sep 2006
    Posts
    248
    Rep Power
    223
    Level
    13
    Lv. Percent
    27.42%



    WORKOUT
    BACK

    Exercise Training Log
    1. Deadlifts [ 5 Sets ]
    12x135 | 12x135 | 12x225 | 10x225 | 6x225 | - |
    --------------------------------------------------------------------------------
    2. Bent Over BB Rows [ 4 Sets ]
    12x135 | 12x135 | 10x185 | 10x185 | - | - |
    --------------------------------------------------------------------------------
    3. Lat Pulldowns Underhand Grip [ 3 Sets ]
    12x150 | 12x150 | 12x150 | - | - | - |
    --------------------------------------------------------------------------------
    4. DB Rows [ 3 Sets ]
    10x100 | 10x100 | 10x100 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    DAILY REVIEW

    Being sick is statring to kill my workouts 225 deadlifts felt like 400lbs I was sore before I even got to the gy6m and tired the whole workout I am sick of feeling so horrible and I hate my workouts I can't wait to kick this cold flu or whatever I got ..

    DAILY QUOTE

    "There are many kinds of smiles, each having a distinct character. Some announce goodness and sweetness, others betray sarcasm, bitterness and pride; some soften the countenance by their languishing tenderness, others brighten by their spiritual vivacity."
    --Johann Kaspar Lavater
  37. Controlled Labs Board Rep
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    Join Date
    Sep 2006
    Posts
    248
    Rep Power
    223
    Level
    13
    Lv. Percent
    27.42%



    WORKOUT
    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

    Finally energy and strength are starting to some back and it feels great to feel normal again in the gym I hate when stuff effect my gym workouts. Damn cold anyways again just trying to get back to where I was before I got six and I am down 7lbs due to not eating from this cold thank god

    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
  38. Controlled Labs Board Rep
    cervasa1977's Avatar
    Join Date
    Sep 2006
    Posts
    248
    Rep Power
    223
    Level
    13
    Lv. Percent
    27.42%



    WORKOUT
    Exercise Training Log
    1. DB Bench [ 4 Sets ]
    12x90 | 10x100 | 10x110 | 6x120 | - | - |
    --------------------------------------------------------------------------------
    2. Incline DB Press [ 3 Sets ]
    12x75 | 12x75 | 12x75 | - | - | - |
    --------------------------------------------------------------------------------
    3. Hammer Press [ 3 Sets ]
    10x235 | 10x235 | 10x235 | - | - | - |
    --------------------------------------------------------------------------------
    4. Cable Flyes [ 3 Sets ]
    10x80 | 10x80 | 10x80 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    DAILY REVIEW

    Strength is getting back up to par can't wait until I start seeing some gains again but I don't think that will be to long I am back feeling good and my energy is back were I need it ot be.

    DAILY QUOTE

    "I do not think much of a man who is not wiser today than he was yesterday."
    --Abraham Lincoln
  39. Controlled Labs Board Rep
    cervasa1977's Avatar
    Join Date
    Sep 2006
    Posts
    248
    Rep Power
    223
    Level
    13
    Lv. Percent
    27.42%



    WORKOUT
    SHOULDERS


    Exercise Training Log
    1. DB Shoudler Press [ 4 Sets ]
    12x70 | 10x80 | 8x90 | 8x90 | - | - |
    --------------------------------------------------------------------------------
    2. Behind The Neck Hammer Press [ 4 Sets ]
    12x180 | 12x180 | 10x200 | 10x200 | - | - |
    --------------------------------------------------------------------------------
    3. Cable Side Laterals [ 4 Sets ]
    12x30 | 12x30 | 12x30 | 12x30 | - | - |
    --------------------------------------------------------------------------------
    4. Rear DB Flyes [ 4 Sets ]
    12x30 | 12x30 | 12x30 | 12x30 | - | - |
    --------------------------------------------------------------------------------
    5. Front Plate Raises [ 4 Sets ]
    12x45 | 12x45 | 12x45 | 12x45 | - | - |
    --------------------------------------------------------------------------------
    6. DB Shrugs [ 4 Sets ]
    12x100 | 12x100 | 12x100 | 12x100 | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    DAILY REVIEW

    I feeling great and strength is back and came back real fast must be the BAM anyways shoudler were thrashed and couldn't even lift them to put on my sweatshirt after my workout I haven'tr had a wrkout like this in a week or so....... nice having this feeling again.

    DAILY QUOTE

    "Challenges are what make life interesting; overcoming them is what makes life meaningful."
    --Joshua J. Marine
  40. Controlled Labs Board Rep
    cervasa1977's Avatar
    Join Date
    Sep 2006
    Posts
    248
    Rep Power
    223
    Level
    13
    Lv. Percent
    27.42%



    WORKOUT
    LEGS

    Exercise Training Log
    1. Squats [ 3 Sets ]
    15x225 | 10x315 | 6x365 | - | - | - |
    --------------------------------------------------------------------------------
    2. Leg Extensions [ 3 Sets ]
    12x150 | 12x150 | 12x150 | - | - | - |
    --------------------------------------------------------------------------------
    3. Leg Curls [ 3 Sets ]
    12x130 | 12x130 | 12x130 | - | - | - |
    --------------------------------------------------------------------------------
    4. Seated Calf Raises [ 4 Sets ]
    12x90 | 12x90 | 12x90 | 12x90 | - | - |
    --------------------------------------------------------------------------------
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    DAILY REVIEW

    My knee is still kills when I squat but not as bad as before so thats a good thing strength was good especially since I haven't gone over 225 in awhile due to my knee and being sick. I was pumped getting 365 and suprised since I having been squating heavy lately. It looks like I have 4 days to go on this stack and I am dreading coming off of it since my gains have been great and strength has been unreal even after being sick and losing 7 pounds in 3 days I am back making gains I am very impresssed with this stack.....

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

    "I walk slowly, but I never walk backward."
    --Abraham Lincoln
  

  
 

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