SoMdHunter's ALR Industries Sponsored Evolution (BAM-Jungle Warfare-Restore) Log
12-27-2006 06:03 PM
SoMdHunter's ALR Industries Sponsored Evolution (BAM-Jungle Warfare-Restore) Log
I would like to thank all the staff members at ALR Industries for selecting me as one of their testers for their Evolution Stack consisting of BAM, JW and Restore. If these supplements are anything close to their PRIMED and NíGorge stack, this will be a lot of fun!
For those of you who are not familiar with any of my logs, I want to get this out in the open right up front. I donít really care if anything thinks I am weak or strong, Iím not competing against any of you. Iím competing against myself, so I judge all my exercises as being easy, moderate, heavy, very heavy or muscle failure. These efforts are all relative to me. I donít have an ego to worry about so you will be able to see the exact weights I lift, the order in which I lift them and how hard it was to complete the lifts.
During this testing, my food intake will remain relatively unchanged so as to eliminate this as a variable. My macro's consist of chicken, lean beef/venison, sweet potatoes, broccoli, cauliflower, wheat breads, green beans and other fresh vegetables, brown rice, oats, salmon, Mahi Mahi, venison, tuna, eggs, cottage cheese, multi-vitamins and protein shakes.
My routine will generally fall into a 2 day split, although I may lift for 3 straight days before taking a break, depending on the workload with my job.
My typical week of lifting will usually look like this:
At the end of this log, I will post a summation of how the stack affected my lifts, strength, endurance and overall impression of the products. If anyone has questions along the way, donít hesitate to chime in.
Again, I would like to thank ALR Industries for selecting me as one of their testers.
Letís light this candle!
12-27-2006 06:04 PM
27 Dec Day 1 on the ALR Industries Evolution Stack
I decided to get an early start on this log, so I started the supplements last night with dinner. I took my dosage today, following the instructions on the container. I must say I feel pretty patriotic taking red and white and blue pills! All those pretty colors! Starting weight for this log is 206lbs.
Food consumption was actually pretty good considering I hit the gym early this afternoon. I would normally workout around 5:00pm or so, but with the holidays, who wants to go to the J-O-B? Anyway, before working out today I ate a cup of oats, 4 eggs whites and 1 whole egg, chicken breast sandwich on wheat, cottage cheese, multiís, decaff coffee, half a peanut butter sandwich and the wife. (Wonder if anyone will catch that?) For post workout and dinner meal today, Iíll be having lean ham, green beans, yams, potato salad, protein shake, some fruit, tuna on crackers and another protein shake before bed.
I was really excited about getting back to the gym even though I planned to do a shoulder workout, which is one of my weakest routines.
A little explanation about my weights and routine. When I list the weight, it is either a DB/BB weight, or total weight, depending on the exercise. For example, DB shoulder press will be listed as the weight per DB. But if on a machine, it will be the total weight lifted. Youíll figure it out if you follow this log long enough. Anyway, here is what this old man accomplished today.
DB shoulder press 10x40/ 10x50/ 10x55/ 10x60 (warm-ups to very heavy effort)
The 10 reps with the 60lb DBs was the best I have done at that weight range, so I was very pumped up the rest of the exercises.
DB Shrugs 15x60/ 12x70/ 12x80/ 10x90/ 10x100 (easy-moderate effort)
Hammer Strength Shoulder Press Machine 10x200/ 10x180/ 12x160 (moderate-heavy effort)
Promaxima Lateral Raise Machine 10x25/ 10x30/ 10x35 (moderate-heavy effort)
This little jewel of a machine will torture your deltoids! You can google Promaxima and look for their shoulder exercise equipment if anyone is curious what this machine does.
Hammer Strength Shrug Machine 15x180/ 15x180/ 10x270/ 8x360 (easy-heavy effort)
Lateral Cable Raises 10x35/ 10x35/ 10x40 (moderate-heavy effort)
Lateral DB Raises 12x20/ 8x25/ 6x30/ 6x35 (moderate-heavy effort)
Reverse Pec Dec 10x100/ 10x110/ 10x120/ 10x130 (moderate-very heavy effort)
This routine was about 90-95% of my maximum effort. I can go heavier with lower reps, but I like to keep my reps in the 8-12 rep range for most all of my exercises. Overall, this was an excellent workout for me. I wish they all could be this good. The new music on my MP3 player probably helped out as well.
Tomorrow night will most likely be a arm workout, followed by legs of Friday or Saturday. I donít work my biís and triís directly very much, and it shows. Iíll then take off a day or two and get back at it on Monday since my gym will be open. If anyone has any comments, just let me know.
12-27-2006 06:27 PM
rip it up! sub'd. I start my log tomorrow.
12-27-2006 08:39 PM
Good luck Hunter!
I'll be watching! (So you better have a good log.... )
12-28-2006 04:18 PM
12-28-2006 04:24 PM
12-28-2006 04:26 PM
28 Dec Day 2 on the ALR Industries Evolution Stack
I decided to do my world famous back and bicep routine today. With the holidays here, work is extremely slow and I have only been in the office maybe 4 hours today. So I have managed to lift earlier than normal. But not to worry, next week will change all that.
Food consumed today was oats, a banana, cubed chicken breast and wheat crackers, decaff coffee, multiís, half a peanut butter sandwich just before going to the gym and a post workout protein shake. Dinner tonight will be grilled chicken breast, fresh mixed vegetables, a sweet potato and another shake.
With that, here is what I accomplished in the gym today.
Wide-grip Pulldowns 15x150 to warm-up with. 10x160/ 10x180/ 10x200 (easy-heavy effort)
T-Bar Rows 10x135/ 10x145/ 10x160 (moderate-very heavy effort)I alternate my grip on this routine between wide grip and hammer grip to change the angle on the lats.
Hammer Strength Iso-Row Machine 10x135/ 10x180/ 10x205 (easy-very heavy effort)
Wide-grip Pullups 10/8/6/6 = 30 reps
The goal here is to get 30 reps in as few sets as possible. I was presently surprised I got 10 reps on the 1st set. In case anyone is wondering, I do these with palms facing away from me. Some people call these chin-ups as well.
Hammer Curls 10x25/ 10x30/ 10x35/ 6x40 (easy effort)
EZ Bar Cable Curls 10x80/ 10x90/ 10x100/ 10x120 (easy-moderate effort)
Next week I will most likely swap these out for regular BB curls.
Preacher Bench DB Curls (super-sets) 8x35/ 8x40/ 4x45/ 8x35 (moderate-muscle failure)
Seated Cable Rows 10x160/ 10x180/ 8x200 (moderate-muscle failure)
That was my routine for the day. Iíll change this up slightly next week, but not by much. And in case anyone is interested, I define muscle failure to where I cannot do another complete rep. And I donít count partial reps either.
Iíll probably take tomorrow off and do a chest/triceps routine on Saturday. If anyone has any questions, just let me know.
12-30-2006 02:07 PM
One item I forgot to add to this log. My pics....such that they are. They were taken "cold", and I'm not really trying to do much flexing. In any event....here they are.
12-30-2006 02:09 PM
30 Dec Day 4 the ALR Industries Evolution Stack
Ya know how some days you get the bear, and others, the bear gets you? Well, today, I got that dayum bear! No offense to ALR Industries and the staff, but Iím not convinced todayís workout can be contributed to the stack I am on, cause I think it is a tad too early yet. But, for whatever reason, strength for me today was awesome! I had the best workout Iíve had in awhile. First the food, then the routine.
I did my routine early today, so I only had breakfast and a snack before getting to the gym. Breakfast was really good, consisting of scrambled eggs with potatoís, red and green peppers and onions, with biscuits. Mmmmm, delicious! I followed that up with a protein shake, multiís and my supplements. About 30-45 minutes before I left for the gym, I had a peanut butter sandwich on wheat bread and my second dose of supplements. With all that in me, here is what I did today.
Flat Bench DB Press 15x50 as warm-ups. 10x60/ 10x70/ 10x80/ 8x90 (easy-muscle failure)
The 8 reps at 90lbs is a PB for me at that weight. If I had had a spotter I would have attempted the 95lbs.
Incline DB Flys 10x45/ 10x50/ 10x45/ 10x40 (moderate-heavy effort)
Incline DB Press 10x60/ 10x65/ 7x70 (moderate-muscle failure)
Tricep Cable Pushdowns 10x150/ 10x165/ 10x180/ 10x185 (easy-heavy effort)
Rope Pulldowns 10x90/ 10x100/ 10x120 (easy-heavy effort)
Weighted Leaning Forward Dips 15xBW/ 10xBW+35/ 10xBW+45/ 10xBW+55 (easy-heavy effort)
Chest Press Machine 10x220/ 10x260/ 4x300 (heavy-muscle failure)
The 4 reps at 300lbs represent the entire stack on this machine, and ties a PB for me.
Close Grip Chest Press 10x160/ 10x180/ 10x200 (easy-very heavy)
That was what I did today. As I said at the beginning of this log, there are others that lift incredible amounts of weight, far more than I. But that is ok, I left the gym feeling great, with my triís and pecs fully pumped! On a scale of 1 to 10, this was a 10 all the way.
Iíll take tomorrow off, and do a leg routine on Monday. This will get me back on schedule, and by then the supplements should start showing their effects on my routine.
12-30-2006 02:31 PM
Its VERY possible it is your stack, the BAM kicks in very fast OMG, its gonna get sooooooo much better too
Congrats on the PB and darn it for no spotter around today for the 95's.
01-01-2007 03:05 PM
Really looking forward to the rest of it too! Happy New Year to ya FnF!
Originally Posted by FitnFirm
01-01-2007 03:08 PM
01 Jan Day 6 on the ALR Industries Evolution Stack
One nice thing about going to bed early on New Years Eve night, no one was in the gym today! Iím not against partying, but I just donít drink much at all, and staying up past midnight throws off my entire schedule the next day. So, after breakfast of oats, toast, a banana, multiís, supplements and coffee, followed up later by a snack, off to the gym I went.
Today was legs and abs day, which will complete my entire workout routine. Tomorrow it starts all over again.
For those that have never followed my log before, I canít (donít) do squats on the squat rack due to a lower back injury from my military career. So, I have to do squats on an assisted squat machine (sissy squats), but that is ok. Iíll never be up on a stage anyway. Now that I have taken care of that beforehand, here is what I did today.
Unilateral Leg Presses 20x90/ 20x135/ 15x180 (easy effort) This is strictly to warm up my quads. I have been having some pain in my left knee like I have hit it on something. It doesnít hurt to bend or flex, just when it is relaxed. And it is a bit tender to press on. No idea what I have done, so I make sure I am nice and warmed up before continuing.
Squat Machine 12x90/ 12x180/ 12x270/ 6x360 (easy-moderate effort)
This was the machine I mentioned earlier.
Hamflexors 10x50/ 10x60/ 10x70/ 10x80 (easy-heavy effort)
Seated Ab Crunch Machine 10x60/ 10x70/ 10x80/ 10x90 (easy-moderate effort)
Standing Calf Raises 20x250/ 20x250/ 20x300/ 20x300 (easy-moderate effort)
Leg Press 12x270/ 10x360/ 8x450/ 6x540/ 6x590 (easy-very heavy effort)
Hanging Leg Raises 4 sets of 12 reps each (easy-moderate effort)
Hamtractors 10x210/ 10x225/ 10x240 (moderate effort)
Seated Calf Raises 20x155/ 15x210/ 10x210 (heavy effort)
Overall, this was a really good workout for me. On a scale of 1 to 10, with ten being the best, I would give this an 8. My left knee started feeling very tight after my workout, so once I got home, I grabbed some Ibuprofen to keep any swelling and inflammation down.
Iím expecting to start feeling the effects of the supplements any day now. And actually I may already be feeling it and just havenít recognized it. By that, I mean Iím more eager to get to the gym and start my routine. Iíve also noticed Iím not nearly as sore as I normally am. Typically my pecs, triís and lats get very sore (DOMS) after a hard workout. That hasnít been the case as much this past week.
The weights also seem to be getting just a bit lighter as well. But Iím careful about the placebo effect, so Iíll be hitting it hard this week to see if in fact it is the supplements. I sure hope so! Now if I could just get that libido effect kicked up into overdrive!
01-02-2007 02:11 PM
02 Jan Day 7 on the ALR Industries Evolution Stack
I got the bear again! Today was shoulders and traps day for me. With the day off today, I managed to get to the gym around noon after having breakfast and a snack consisting of oats, 1 piece of wheat toast, my supplements, multiís, decaf coffee and a peanut butter sandwich on wheat. I also had a post workout protein shake, and dinner will consist of grilled lean chicken, a sweet potato, and green beans, followed by a snack tonight of either another protein shake or tuna and cottage cheese.
Now on to the weight lifting I managed to do today. If you go back and look at my first day on the stack, you will be able to compare routines. This is how I track my progress, and why I list the weights and effort involved. Anyway, on to the exercises.
DB Shoulder Press 12x45 for warm-ups/ 10x50/ 10x55/ 10x60/ 8x65 (easy-muscle failure) The 65lbs at 8 reps was a personal best for me! Hell, the 65 lbs was a personal best! The 60lbs at 10 reps had been my maximum until today, so I was stoked for the rest of my routine.
DB Shrugs 15x60/ 15x70/ 12x80/ 12x90/ 12x100 (easy-moderate effort)
Shoulder Press Machine 10x200/ 10x180/ 10x160 (heavy-very heavy effort)
This routine started out heavy, and just kept getting heavier.
Lateral Raise Machine 10x25/ 10x30/ 10x35/ 6x40 (moderate-muscle failure)
The 6 reps at 40lbs tied a personal best on this little torture device.
Hammer Strength Standing Shrugs 15x180/ 12x270/ 12x270/ 10x360 (moderate effort)
Lateral DB Raises 10x20/ 10x25 (both hands) 10x30/ 6x35 (1 handed) (easy-very heavy effort)
Reverse Pec Dec 10x110/ 10x120/ 10x130 (moderate-heavy effort)
That was the routine for the day. Strength was outstanding for me, and this workout was a 10 all the way. The stack is definitely kicking in! It is too early to fully evaluate these supplements, but if the first week is any indication, this may be the best stack I have ever tried. Regardless of how it goes, for my last week I plan on going to failure on all routines just to see how much my strength has increased.
Tomorrow will be an off day for me, and Thurs will be back and biís , followed Fri. by chest and triís.
On a final note, I weighed in today. When this log started I weighed myself completely nude first thing in the morning. I forget to weigh in this morning, so I checked after I got back from the gym. Weight is up 2 lbs to 208. At least Iím not loosing since lately I have been working out earlier in the day without eating as much as I normally would.
Comments or suggestions to this log are welcome.
01-04-2007 08:02 PM
04 Jan Day 9 on the ALR Industries Evolution Stack
As advertised, today was back and biís day. Food consumed today consisted of oats, 4 egg whites and 1 whole egg, toast, multiís and decaf coffee with my supplements. Lunch and snacks was chicken breast on wheat, cottage cheese, cubed chicken with Ritz wheat crackers, a protein shake and lots of water. Dinner was more rockfish, pasta, green beans and fruit followed by a final protein shakeÖ..so food consumed today was above average. Now letsí get to the exercises and routine.
Wide-grip Pulldowns 15x140 to warm-up 10x160/ 10x180/ 10x200 (easy-heavy effort)
T-Bar Rows 10x135/ 10x135/ 10x160 (easy-very heavy) I alternate my grip on this routine between wide-grip and hammer grip. That is the reason I didnít increase the weight on the 2nd set.
Wide-grip Chinups 10, 10, 7, 3 = 30 reps This is the quickest I have ever managed to get the 30 reps!
Preacher Bench Curls 10x120/ 10x150/ 8x180 (easy-heavy effort)
Hammer Strength Iso Row Machine 10x135/ 10x180/ 10x180 (easy-heavy effort)
I also alternate my grip on this routine between wide grip and hammer grip.
Seated DB Curls 10x30/ 10x35/ 6x40/ 5x45/ 8x30 (easy-muscle failure) The last 2 sets were super-setted. I had an excellent pump in my biceps from this routine.
21ís, aka 7ís 3 set at 55lbs (very heavy effort)
This routine completely finished off my biís!
That was the routine for the day. I would normally have done one more back exercise, but the intensity tonight more than made up for the lack on 1 routine. Tonightís workout was another 10 all the way! I was at maximum effort on virtually all my exercises tonight which resulted in an excellent workout. Strength is definitely up, I hope it stays that way!
Tomorrow will be dedicated to chest and triís, then a day off. I hope tomorrow is as good as the last 2 workouts have been. If so, it should be an excellent workout!
01-05-2007 07:20 PM
05 Jan Day 10 on the ALR Industries Evolution Stack
Work sucked today, but it was a Friday, so all was not lost. For some reason, I also woke up tired and really not ready to face the world. Truth be told, I would have rather gone back to sleep for a couple more hours. But I owe, I owe, so off to work I go! Food consumed today was up a tad, consisting of 4 egg whites, 1 cup of oats, multiís, decaf coffee and supplements for breakfast. I had cubed chicken breast and crackers as a snack, followed by chicken breast sandwich on wheat and cottage cheese for lunch. I had a peanut butter on 1 slice of wheat bread and a protein drink before getting to the gym.
A bit about this protein drink. It is a new one being carried by my gym, and to be honest, it comes in a container that looks a lot like a BOB! Some of you ladies will know what I am talking about if you simply think about it for a minute. You take the end cap off and inside is the protein drink. I have no idea who came up with the container idea, but I can imagine the jokes made about it!
Anyway, back to the subject at hand. Dinner consisted of chicken breast grilled in olive oil, a sweet potato and fresh green beans. Now on to the chest and tri routine.
Flat Bench DB Chest Press 15x50 as warm-ups 10x60/ 10x70/ 10x80/ 8x90 (easy-muscle failure)
Incline DB Flys 10x40/ 10x45/ 10x50 (easy-heavy effort)
Even though these were heavy, they were easier than last week.
Incline DB Press 10x60/ 10x65/ 9x70 (moderate-muscle failure)
This is 2 reps at 70lbs better than last week.
Tricep Cable Push-downs 10x150/ 10x180/ 10x180/ 10x180 (easy-moderate effort)
Weighted Dip Machine 10x250/ 10x270/ 8x300 (moderate-muscle failure)
I decided to do this routine tonight in place of weighted dips just to see how heavy I could go. The 300lbs is a personal best for me!
Hammer Strength Iso Wide Chest Machine 10x135/ 8x150/ 4x160 (moderate-muscle failure)
I just didnít have it in me to put 4 plates on each arm to see if I could getíem. Maybe towards the end of this log Iíll see what I can do with 180lbs.
Pec Dec 10x120/ 8x140/ 7x150 (heavy-muscle failure)
I hadnít done this routine in awhile and I wanted to see how well I could do on it.
Close Grip Chest Press 10x180/ 10x190/ 10x200 (moderate effort)
That was it for the night. My chest was really pumped tonight. Even though this was an excellent routine, it wasnít as good as I had hoped. I tired quicker than I had hoped, and my ear phones on my mp3 player started going out in the middle of my workout. Really pissed me off!. But strength was excellent and I would still give this a 9. If only the intensity level had been where I wanted it to be. I guess this was due to still being a tad tired when I woke up this morning.
Iím taking off tomorrow, then Iíll hit it again Sun with a shoulder and traps routine. There are a ton of people running logs right now, but if anyone has any comments or questions, just hit me up.
01-07-2007 01:34 PM
7 Jan Day 10 on the ALR Industries Evolution Stack
I decided to join the wife today at the gym and do another workout. The problem was I got out of sequence on my routine somehow and did a shoulder routine. I didnít realize I was out of order until I started into my routine and noticed strength was down. I was actually due to work legs and abs today. Add in the fact that I did shoulders Friday, and my delts were really tired today.
In any event, I had breakfast consisting of oats, 2 whole scrambled eggs and 2 additional egg whites with mild cheddar cheese, a protein shake, multiís, decaf coffee and my supplements. I also grabbed Ĺ a peanut butter sandwich on wheat and off to the gym I went! Here is what I managed to do.
DB Shoulder Press 15x40/ 10x50/ 10x55/ 10x60/ 8x65 (heavy-muscle failure)
The last 3 reps at 65 were forced reps. The forced reps were my first clue my muscles werenít quite ready for this yet.
DB Shrugs 12x60/ 12x80/ 12x90/ 12x100 (easy-moderate effort)
Shoulder Press Machine 10x200/ 10x170/ 10x150 (heavy-very heavy effort)
I lowered the weights here to avoid potential injury since I was already starting to tire.
Lateral Raise Machine 10x25/ 10x30/ 10x30 (moderate-heavy effort)
HS Shrug Machine 15x180/ 12x270/ 12x270/ 10x360 (moderate-heavy effort)
Lateral DB Raises 10x20/ 10x20 10x25/ 10x30 (moderate-heavy effort)
Reverse Pec Dec 15x100/ 12x110/ 12x120 (heavy effort)
That was the routine for the day. Considering it had been less than 48 hrs since my front delts were totally exhausted from my chest routine, strength was actually very good today. I would still give this routine a 10. If it werenít for this Evolution stack, I doubt I would have even come close to what I accomplished today.
On another note, I have noticed Iím not nearly as sore as I would normally be, and DOMS are very short lived.
Tomorrow night I will do my leg and ab routine. They should be rested enough from yesterday. I spent most of the day out in the woods removing tree stands, so they got a workout yesterday, even though it wasnít in the gym.
01-07-2007 02:51 PM
Nice to hear all is going well and you are getting good benefits out of the stack ! Does your wife like any of the side effects?
Originally Posted by SoMdHunter
01-08-2007 07:07 PM
Thanks FnF. Strength is very good on this stack! Unfortunately I haven't noticed any other side effect. Not sure what is up with that. But I'm not going to dwell on it.
Originally Posted by FitnFirm
01-08-2007 07:08 PM
8 Jan Day 10 on the ALR Industries Evolution Stack
Got my leg and ab routine in tonight. Food consumed was about right, consisting of waffles and a protein shake for breakfast, chicken breast sandwich on wheat and jello for lunch. Snack was cubed chicken breast with crackers. Naturally I had my supplements and multiís as well. Now on to the lifting, cause the game starts pretty soon!
Unilateral Leg Presses 20x90/ 20x135/ 20x180 (easy effort)
Squat Machine 12x90/ 12x180/ 12x270/ 10x360/ 6x410 (easy-heavy effort)
Hamflexors (aka standing leg curls) 10x50/ 10x60/ 10x70/10x80 (easy-moderate effort)
Weighted Ab Crunch Machine 12x60/ 12x70/ 10x80/ 10x90 (easy-moderate effort)
Leg Presses 10x270/ 10x360/ 10x450/ 10x540/ 4x630 (easy-very heavy effort)
Standing Calf Raises 20x250/ 20x300/ 15x350/ 12x400 (easy-heavy effort)
Hanging Leg Raises (aka Captain Chairs) 4 sets of 15 reps each set. (moderate effort)
Hamtractors 10x195/ 10x225/ 10x240/ 10x255 (moderate-heavy effort)
That was it for tonight. For what it is worth, I set 3 personal bests tonight on the last 3 routines. I noticed all the weights felt lighter than usual. This was a 10 all the way. An excellent routine for me! I will be interesting to see how sore my legs are in a couple of days. Enjoy the game tonightÖÖtomorrow is an off day for me from the gym.
01-10-2007 05:28 PM
10 Jan Day 15 on the ALR Industries Evolution Stack
Well, today I have nothing but bad news and more bad news. Strength was down today, and it took until this evening to figure out why. I am coming down with a cold from hell. My pre-congestion symptoms include a sore throat. Typically, the sorer my throat gets, the worse the coldÖ..and this one is going to be one tough illness. That explains my reduced strength.
The other bad news is I have to undergo some emergency oral surgery tomorrow. Long story, but suffice it to say I wouldnít be doing this if it wasnít necessary. Oh joy, this is going to be fun. Obviously Iíll have to take a day or two off from the gym, but I hope to be back at it as quickly as possible.
Food consumed was average today, consisting of oats, 4 egg whites and 1 whole egg, multiís, supplements, decaf coffee, a chicken sandwich on wheat, cottage cheese, a peanut butter sandwich and a couple of protein shakes. Dinner will be lean pork loins with green beans, cabbage and pasta. Now that I have shared all the joy, Iíll get to the routine for the day.
Widegrip Cable Pulldowns 15x150 as warm-ups 10x180/ 10x190/ 10x200 (moderate-heavy effort)
EZ Bar Cable Curls 10x90/ 10x100/ 10x110 (easy effort)
Hammer Strength Iso Rows 10x135/ 10x180/ 10x205 (moderate-heavy effort)
Widegrip Pullups 10/ 9/ 6/ 4/ 1 = 30 reps
Having to complete 5 sets to get to 30 reps made me realize just how much my strength was down. This cold is going to be an ass kicker for sure.
Preacher Bench DB Curls 10x30/ 10x35/ 10x40/ 10x30 (moderate-heavy effort)
Hammer Strength Iso Back 10x180/ 10x200/ 8x210 (moderate-muscle failure)
Barbell Curls (21ís) 55lbs (heavy effort)
That was all I could accomplish tonight. Overall it was a pretty good workout, but nothing special. Once I get this dental work done, Iíll see how chipper I am and get back to it. Till thenÖÖ..
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