An Evolution in NYC thx to ALRI

[nycste]

Hello Community here you will find my goals, my stats, my workouts please feel free to comment however you want.

Stats
6ft
205+ Lbs..

CURRENT GOALS
-gain weight while maintaining a somewhat low fat percent
-gain lost strength back- find those PRS i once used to pound out daily
-feel better about myself doing above 2

Current Supps
Gnc Megamen
Whey Protein + slower one prebed
Fish Oil
Green Magnitude (controlled labs)
Purple Wrath (controlled labs)
Xtend (Scivation)
ALRI Jungle WAREFARE
ALRI BADASSMASS
ALRI RESTORE
KEMISTRY STONE DRAGON

I have logs on many sites you can prob find my name if you choose to

Below you will find my 100percent honest workout, nutrition, and workouts with as much detail as i can get and no BS !

Jungle Warfare:

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Restore:

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Bad Ass Mass:

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Bad Ass Mass™ is designed to support serious mass gain through the most effective pro-anabolic pathways.

-Stimulate muscle AR’s for enhanced protein synthesis and tissue repair.
-Bind SHBG to increase levels of free testosterone.
-Increase LH/FSH to maximize output of natural testosterone.
-Increase glycogen retention and optimize internal hydration levels.
-Support superior protein synthesis through modulation of transcription factors.
-Inhibits excessive cortisol levels for an anti-catabolic effect.
-Promote recovery of the neuromuscular matrix.
-Provide superior results either in a synergistic stack or as a standalone supplement[/QUOTE]

ENJOY THE LOG I KNOW I WILL !

 

[nycste]

TAKEN FROM 1-28-2007

Bad Ass Mass™ is designed to support serious mass gain through the most effective pro-anabolic pathways.

1. Stimulate muscle AR’s for enhanced protein synthesis and tissue repair.
2. Bind SHBG to increase levels of free testosterone.
3. Increase LH/FSH to maximize output of natural testosterone.
4. Increase glycogen retention and optimize internal hydration levels.
5. Support superior protein synthesis through modulation of transcription factors.
6. Inhibits excessive cortisol levels for an anti-catabolic effect.
7. Promote recovery of the neuromuscular matrix.
8. Provide superior results either in a synergistic stack or as a standalone supplement
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1Month BadAssMass (BAM) REVIEW By NYCSTE

Starting Pics 12-27-2006 Day 1 BadAssMass Weight about 195-198
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Ending Pictures 12-28-2007 on BadAssMass Weight 205+
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Measurement Comparisons

12-27-2006 Measurements should be cold
Neck - 17.5
Chest - 44.5 flexed 47
4arm - 12.25 flexed 13.5
bi/tri - 14.5 flexed 15.5
waist - 35 measured 2inches below belly button
thigh - 23.5 flexed didnt seem to change size
calve - 16

01-11-2007 Around Halfway Measurements COLD
chest 44 flexed 48+
mid thigh 24. top thigh 25
calves 16
4arms 12.5 flexed 13.5
bi/tri 13.5 flexed shy16
neck 17
stomach 2inches below bellybutton 35.5
around shoulders 48.5

01-28-2007 FINAL MEASUREMENTS COLD
Weight= 207/209
Neck 16.75 (-.75 prob messup in reading)
Around Shoulders 50 (+1.5 from halfway mark not measured on start of log)
Chest 44.5 flexed 47.5 (about same +.5 on flex from start)
waist 2inc below button 35.75 (+.75 with +10lb weightgain)
4arms 12.5 flexed 13.25 (slightly bigger nonflexed slightly smaller flexed according to measurements)
Arm 14.5 flexed 16 (.5 bigger flexed)
midthigh 25+ (+1.5 from start)
Calve 16.5 (+.5 from start)

Summary of Measurements and Weight Gain

Started this log weighting somewhere btw 195-200 cannot tell for sure because i wasnt weighting myself on empty tummy after morning bathroom break but that did change a few days into the log. My weight at the end of the log is consistently 205-208 so thats about or almost a 10lb gain without putting to much bodyfat on due to measurements and pictures.

Measurement summary can be said that my own measurements are always up for fault as a slip here or there doing it yourself can always bring a number slightly off but all in all most of my measurements are slightly bigger anywhere from .5 of an inch to an entire 1.5 inches in differing bodyparts!

So I grew. I did not gain much fat. Clearly its near impossible to put on 10lbs muscle in 1month but most likely 1-5lbs with 1-5lbs water or carb stores.



Next. BAM Summary

Strength - my strength has improved but let me be honest i am coming back from an injury and although some of my movements like deadlifts and arms are back to PR status other movements like pressing are still way off. Shoulder pressing in my last workout is near PR status again and makes me happy. So i did make some nice strength gains back to PR status with a few movements making new PRs in reps not top 1MR. I am clearly happy with improving strength on movements like 90+percent rep improvements as my focus is going more and more away from 1 rep maxes due to fear of injury.

Size - overall with a not perfect diet but a solid and true diet along with BAM and other supplements listed in log i was able to put on 5-10solid lbs with little to no body fat increase according to pics and measurements. Happy with this. Along with my size increase my vein showings around shoulders and arms most noticelby with runnerup in legs.

Side Effects - I started this log with a slight headache that i believe went for 2or so weeks. did BAM help this headache i dont honestly know. I am not saying BAM gave me this headache because i do not know. No other side effects reported besides this strange headache which didnt effect anything i did was just around for a while.

Recovery - recovery has always been pretty good. a slight changup in my workouts caused some nice pains for a day or so but otherwise fast recovery due to diet bcaa supplementation during workouts and BAM all helped to keep me maintained and aid in fast recoveries!

Mood - do not feel i have anything to say here did not notice a change here at all my mood in general prob changed slightly because i have been working 7day weeks for the last 5 months and sometimes that gets u annoyed but BAM gave no MOOD changes whatsoever.

Overall assessment - BadAssMass by ALRI is another great product on the market. Is it a super drug or is it the best supplement ever to come out probably not. But BAM along with proper diet and training on this 24year old body with many injuries helped this individual pack on a solid 5-10lbs in a month period of time. With its cheap price and promising science behind it I would recommend BAM to anyone reading this log or anyone who wants some assistance in their training to give them a slight edge. I highly recommend trying the EVO stack which stands for Jungle Warfare- BadAssMass - Restore instead of just a standalone BAM like what i did. However i do not regret testing this product instead i am proud of what i have achieved and instead of trying another company or going elsewhere for my supplementation i have chosen to try the Evolution Stack JW + BAM + Restore and will start another log Next Week !!!

Summary of above
-no sideeffects besides a slight headache that started 1day before BAM and lasted 2-3weeks
-no mood changes at all whatsoever
-gained strength and mass 5-10lbs in a month period of time

Lastly.

I just want to say thanks to all of those people that stopped in my log to give supportive or just normal feedback, comments, and help which truly has improved my knownledge of the sport and increased my awareness of bodybuilding powerlifting. So a big thanks to all of you reading this! Second id like to thank ALRI for letting their chosen elite few like FitnFirm and Viper to choose me to test for a great company. Not only did these 2 members choose me for a product testing but also supported my log from day one till the end which shows great customer support by board reps and new friends of ALRI!

Thanks again for everything i hope my summary of BAM was detailed enough because im passing out im so tired haha. Starting EVO stack next week !! stay tuned!

 

[nycste]

TAKEN FROM 1-29-2007

day 2 off BAM great workout starting junglewarfare tomm tuesday!

Chest and Triceps

BB Flat
95x10
135x5
185x3
225x8+2 (huge current PR. not real PR)
225x7+2

cable pulldowns 1arm
30x20
30x15
30x13

db inc bench
50x10
65x10
75x9

single db overhead xt
20x20
30x10
20x15

dips
bwx11
bwx10
bwx11

close pushups didnt get to do had a meeting

 

[nycste]

TAKEN FROM 1-30-2007

DAY 1 JUNGLE WARFARE 3 PILLS A DAY

weight morning = 206

DB ROWS
100x10
100x10
100x10

Cable Curls 1arm
20x20
20x17
50x11+3 (+3 from last workout)

GMS
135x15
135x15
185x9 (+4 from last workout i believe)

Seated Hammers
20x15

Standing Hammers
40x13
50x5

Shrugs + Pendlays
95x20x15
135x15x13
185x15x10

Bent Iso Curls
25x20
20x20
15x10

 

[nycste]

1-31-2007
DAY 2 JUNGLE WARFARE
Weight 207

No comments about jungle warfare yet. no sides. no huge benefits noted yet.
Stone Dragon enjoying this preworkout drink. mixes ok lots of residue at bottom but it doenst taste bad and isnt hard at all to drink.

DB Stepups onto Bench
55x10
75x10
75x10

Walking DB Lunges
60x21yd straight walking
60x21yd wide walking
60x20yd straight walking
60x20yd wide walking

Leg Press
90x20
180x15
360x10
450x10
630x3
(ALL REPS FULL RANGE OF MOTION)

Leg xt + Leg curl
1 set to max burnt

-Great workout. Nothing crazy to report yet. No sideeffects of any sort workouts continue to improve.

 

[nycste]

20-1-2007
DAY 3 JUNGLE WARFARE
Weight 205

No comments about jungle warfare yet. no sides. Possible benefits include nice increases in strength every workout but doubt its JW yet since its only day 3 must still be the BAM giving me the strength.

Stone Dragon enjoying this preworkout drink. mixes ok lots of residue at bottom but it doenst taste bad and isnt hard at all to drink. Def helps keep me going during my workouts.

Shoulders
BB Presses seated
95x3
135x11 (+4 last workout) PR
155x5 (PR)
135x8

DB Presses
55x10
70x7 (close to PR dont recall what it is)
70x4

uprightrows
95x10
135x5.5
95x10

rear cable flyes
20x12
20x17
20xmax
(all from botton connection with cables not top)

side laterials
15x15
15x15
15x15


20-2-2007
DAY 4 JUNGLE WARFARE
Weight ???

OFF DAY

20-3-2007
DAY 5 JUNGLE WARFARE
Weight ???

OFF DAY

 

[nycste]

02-4-2007
DAY 6 JUNGLE WARFARE
Weight ???

Chest and Triceps

50x5
75x10(easy)
85x15
85x8 wiped out

overhead tri xt
75x14
75x13
75x14

DIPS
BWx20
BWx15
BWx13

Close Bench
65x20
135x15
135x think i did another set
185x8

DB Flyes
3 sets with 20s

Cable Pushdowns
70x15
150x20
150x20
190x20


nice workout today

comments. felt normal. energy was normal high as usual during workout. however i was sooo full and solid not aka pumped but rather full and solid in my triceps and chest didnt feel that good


Being almost a week i cannot comment on any noticed effects from jungle warfare yet other then increased strength. no negative or postive feelings or physical differences.

going to funeral tomm so may not get to workout in evening we shall see

 

[nycste]

02-5-2007
DAY 7 JUNGLE WARFARE
Weight 209

I feel normal.
I feel fine.

didnt get around to working out today so did 3 mile spring work interval work along with some swimming

 

[bombBoogie]

had to take a look, a fellow nyc'er here also.
almost the same stats as you are, 6'0 200lbs
may consider your supplements depending on your progress.
keep it up, take care

 

[nycste]

had to take a look, a fellow nyc'er here also.
almost the same stats as you are, 6'0 200lbs
may consider your supplements depending on your progress.
keep it up, take care

sounds good time to get hyuuge

 

[nycste]

02-6-2007
DAY 8 JUNGLE WARFARE
Weight 209 morning

Back And Biceps

Standing DB Curls (focus on bi only)
25x20
40x13
40x11

Cable 1arm Rows Standing
40x15
60x20
60x15

Standing Hammer Curls
35x19
35x21
45x13

Tbar Craptastic Machine
45x10
90x5
135x5
180x2.5

Standing Low Cable 1arm Curls
20x15
30x15
40x15

Gms
135x15
185x8(-1)
185x10(+1 PR)

-good workout. everything focused on form not ego.

Still feel totally normal
No huge pumps but rather totally FULL Solid feelings not pumplike
No signs of discomfort or negative side effects

 

[nycste]

02-7-2007
DAY 9 JUNGLE WARFARE
Weight 209 morning

Shoulders

Side laterials with dbs
20x10
20x15
20x15

Rear Cable flyes
20x15
20x15
20xmax

Military Press
115x9+1
135x11 (tied PR)
145x6 (PR for this weight)

DB Press
40x9
40x12
40x14

Behand Back laterial raises on cable machine
20x3sets to da max

Shoulder Press Machine
2 sets on 20lbs to max failure


-good workout. everything focused on form not ego.

Still feel totally normal
No huge pumps but rather totally FULL Solid feelings not pumplike
No signs of discomfort or negative side effects

 

[nycste]

02-8-2007
DAY 10 JUNGLE WARFARE
Weight 209 morning

Reports are all the same. No side negative or positive feelings on off day.

OFF DAY

 

[nycste]

02-9-2007
DAY 11 JUNGLE WARFARE
Weight ???

Legs

Squat (not with proper rack)
45x15
95x10
135x15
185x12(+2 last time)

Leg Press
90x40
180x40
270x25
(all diff fee positions every 5-10reps)

Leg xt Leg Curl
2 sets full max burn

Hypers
3sets focus on hams best i could no back


XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

02-10-2007
DAY 12 JUNGLE WARFARE
Weight ???

OFF DAY

02-11-2007
DAY 13 JUNGLE WARFARE
Weight ???

OFF DAY

 

[nycste]

02-12-2007
DAY 14 JUNGLE WARFARE
Weight ???

CHEST TRI

BB Bench
135x10
185x10 (current PR at weight)
215x9 (current PR at weight)
225x6 (-2 from best workout 2weeks ago)

Close Bench
135x20 (PR has to be)
185x6
135x16

DIPS
BWx23 (maybe PR might be 25 idk)
BWx15
BWx12

DB overhead xt
75x10 ez
100x7 (current pr for weight)
100x3+1 spot

Inc Db Pressing
45x13
45x15
45x13 alt reps hold at top

DB kickbacks
15x15 overhand
15x15 underhand
15x15 hammmer

 

[nycste]

02-13-2007
DAY 15 JUNGLE WARFARE
DAY 01 BadAssMass
Weight ??? (lost my scale somewhere)

Back and BI

Standing DB Curls
40x14
50x5
30x17

DB Rows
50x10
100x10
100x10
100x10

Seated Hammers
25x10
40x15
40x15

Hypers
BWx15
+10x10
+10x15

Standing Cable Curls
30x20
30x15
30x15

Pullups
bwx6 narrow
bwx5 normal
bwx5 wide

------------------------------------------------------------------

02-14-2007
DAY 16 JUNGLE WARFARE
DAY 02 BadAssMass
Weight ??? (lost my scale somewhere)

Observations

1. increase in acne nothing crazy but pretty sure more then normal in certain areas
2. dry mouth. seems no matter what i drink or what i do somewhat of a dry mouth
3. workouts keep improving which is nice. and diet has slacked alittle.

 

[nycste]

02-15-2007
DAY 17 JUNGLE WARFARE
DAY 03 BadAssMass
Weight ??? (lost my scale somewhere)

DAY OFF

Observations

1. increase in acne nothing crazy but pretty sure more then normal in certain areas (nothing crazy just really small ones)
2. dry mouth. seems no matter what i drink or what i do somewhat of a dry mouth


---------------------------------------------------------------------

02-16-2007
DAY 18 JUNGLE WARFARE
DAY 04 BadAssMass
Weight ??? (lost my scale somewhere)

Shoulds and Legs

Leg Press
90x50
180x40
270x40
360x20

DB Presses
45x10
65x10
65x7.5

Walk DB Lunges
30x23yd normal
30x23yd wide
30x20yd normal
30x20yd wide

Should laterial raises on cable machine
20x14
20x13
20x12

Leg Xt w leg curls
2-3 sets to failure held at top or bottom points each rep

 

[nycste]

02-17-2007
DAY 19 JUNGLE WARFARE
DAY 05 BadAssMass
Weight ??? (lost my scale somewhere)


02-18-2007
DAY 18 JUNGLE WARFARE
DAY 06 BadAssMass
Weight ??? (lost my scale somewhere)


Both OFF DAYS

1. same acne mention nothing getting worse or better
2. dry mouth destroys me while i lifeguard
3. no other beneficial or negative side effects to mention at this time

 

[nycste]

02-19-2007
DAY 19 JUNGLE WARFARE
DAY 07 BadAssMass
Weight ??? (lost my scale somewhere)

Chest and Triceps

Inc Dbs
45x8
65x10
75x10
90x9 (prob current PR)

Dips
bwx27 (PR+2)
+45x8
+45x7

Flat DB Alternating
45x12
45x15
55x11

1arm overhead tricep xt did same time
15x20
20x25
20x25

Flat Flyes
25x3 sets around 10reps each

Cable rope pushdowns
100x10
100x10
100x9


-good workout happy with the 90s and dips

 

[nycste]

02-20-2007
DAY 20 JUNGLE WARFARE
DAY 08 BadAssMass
Weight ??? (lost my scale somewhere)

Back and Biceps

BB Rows
135x20 over
185x10 under
185x10 over

Cable Overhead Curls
20x20
40x40
50x10

GMS
85x10
135x8
105x10
105x10

Standing Hammer Curls
45x16 (PR+3)
45x13
(correct form no swinging or help in any way)

Chins
bwx9 xwide
bwx6 xwide
bwx6 normal

Iso Curls
10x20
20x15
30x10
25x10

 

[nycste]

02-21-2007
DAY 21 JUNGLE WARFARE
DAY 09 BadAssMass
Weight ??? (lost my scale somewhere)

OFF DAY


02-22-2007
DAY 22 JUNGLE WARFARE
DAY 10 BadAssMass
Weight ??? (lost my scale somewhere)

Shoulder Legs

Sumo Deads
135x10
225x10
315x12 (PR i think)
385x6 (PR)
385x1

BB Press
95x5
135x10
135x7
135x6

Leg Press
90x50
180x50
270x34
360x24
450x16

DB laterials
15x10
15x10
15x13

Lunges
bwx22 normal 22wide
+10x 22normal 22 wide

DB Presses
50x10
70x6
70x4

-sorry for lack of updates on proper days..

-i still feel fine in reguards to any huge postivie or negative benefits or harms
- my mouth is really dry a lot even if im drinking water 1min after its super dry even on off days
-strength is greatly improving and im so happy with that
-weight is staying same sadly

 

[nycste]

02-23-2007
DAY 23 JUNGLE WARFARE
DAY 11 BadAssMass
Weight ??? (lost my scale somewhere)

-off day

-ended up not an off day lifted bricks and crates of wine bottles full for like 5hours. my back is so beatup i made sure i lifted everything as best i could in reguards to proper technique i basically deadlifted sumo style everything we are tlaking about 50lb crates at least 50 of them

 

[nycste]

02-24-2007
DAY 24 JUNGLE WARFARE
DAY 12 BadAssMass
Weight ??? (lost my scale somewhere)

-off day


02-25-2007
DAY 25 JUNGLE WARFARE
DAY 13 BadAssMass
Weight ??? (lost my scale somewhere)

-off day


02-26-2007
DAY 26 JUNGLE WARFARE
DAY 14 BadAssMass
Weight ??? (lost my scale somewhere)

-off day

 

[nycste]

02-27-2007
DAY 27 JUNGLE WARFARE
DAY 15 BadAssMass
Weight ??? (lost my scale somewhere)

Chest Tri


DB FLats
50x10
70x5
85x15 (+5PR reps)
85x13
90x6 (current pr most likely)

Overhead Tri xt

60x10
70x10
100x10
100x9.5

DIPS
bwx26
bwx13
bwx17

Close Bench
95x10
135x10
185x2.5 bah

Cable flye machine
1--x10
70x10
70x5

Cable Pushdowns
40x6
100x10
190x15
250x9 (PR maybe)
300x5 (PR)
190x10


-lots of PRs felt great

 

[nycste]

02-28-2007
DAY 28 JUNGLE WARFARE
DAY 16 BadAssMass
Weight ??? (lost my scale somewhere)

BACK Biceps

Standing DB curls focuz on form
20x10
30x10
40x15 (pr maybe)
50x4.5

DB Rows standing leaning over no knee support w/straps
warmup
100x20
100x20 (PR)

Seated Hamemrs wstraps focuz on form
40x14
40x15
40x15

Hypers slow TUTS
bwx15
bwx15
bwx15

standing cable curls overhead
20x20
40x15
40x18
40x20

Chins
bwx4 xwide
bwx5 normal
bwx4 wide

-another great workout

 

[motiv8er]

Great log, keep it up! Good luck with those PRS! :burger:

 

[nycste]

Great log, keep it up! Good luck with those PRS! :burger:

thanks


Workout AFter 2-28-2007 NOTES STOPPED days lost so just workouts posted.

Shoulders and Legs

Db Presses
55x10
65x10
70x8
75x6 (i know this was a good workout but im typing it months lata)

Leg Press
90x10
180x15
360x20
340x10
730x5

Should Lat work
10x20
15x15
20x10

Walking db lunges
50x22yd norm
50x22yd wide
50x20yd norm
50x20yd wide

Rear Cabels
20x10
20x10
20x10

Leg xt leg curls
30xmax 3setseach


-------------------------------------------------

Flat Bench
225x8
225x8
135x18

Dips
bwx20
bwx15
bwx12.5

Inc db
50x15
50x14
50x16

1arms overhead
15x20
20x10
20x30

Flyes
3 sets

pulldowns
4sets

----------------------------------------
Standing hammers
25x15
45x15
35x10

Chinups
bwx10wide
bwx5.5 middle
bwx6 wide

cable low curls
30x20
30x15
30x15

db rows
60x10
60x10
60x12

high wide cablecurls
3 sets that hurt

rows mach
3 sets

----------------------------------

BB press
95x10
135x8
135x6

Leg press
90x25
180x20
360x20
540x10
630x5

lat raises mach
10x20
30x10

leg xt leg curls
3-4sets

cable rear flyes
3sets

glute ham raises not real ones
3sets as many reps
Add to nycste's Reputation Edit/Delete Message

 

[nycste]

Back and BI

standing db curls
20x15
30x15
40x15 hard

db rows
50x25
15x15 humm odd

seat hammers
35x10
35x12
35x10

hypers with pauses and stuff
bwx15
bwx held 1min straight
bwx10

cable curls
20x25
30x15
20x20

cable rows
20x20
40x20
60x15

--------------------------------------

Should Legs

should dp press
25x10
50x10
70x8
70x6

leg presses
180x30
450x15
630x5
720x 2

db laterials
15x15x15x10

db stepups
25x max
35x15
35x3

rear cable detls
3sets

leg xt
3sets

 

[nycste]

chest tri

flat db bench
50x10
75x10
85x13
95x6

dips
10
11
13

inc db
55x13x12x14

2h tri xt db
50x10
70x10
85x10
85x10

flyes
3sets

pulldowns
4 sets

---------------------------------------

back and bi

seated hammers
30x20
40x15
45x10

chinups
bwx10 wide
bwx5 middle
bwx6 middle

low cable curls
30x20
40x14
30x13

bb rows
135x10 overhand
135x10 underhand
135x10 overhand
135x15 underhand

db curls standing
20x25
25x15
25x15

cable rows
40x10
60xmax
40xmax
40xmax
1h 20 xmax

3 sets of ab things

----------------------------------------

shoulders and legs

db presses
50x7
70x10 pr
80x1
50x15

leg presses
90x15
360x10
540x5
720x3 PR think

half ball balance thing laterial raises
15x15
15x ?
15x ?

leg xt
3 sets

leg spreads out and in
several sets

rear flyes
nothing listed

 

[nycste]

body weight staying always around 208-215 daily cannot get it higher even though i have gained a decent amount of body fat again sadly.

jungle warfare must be done by now. no horrible side effects reported besides dry mouth which i seem to always have lately

must be halfway/ near done with BAM and started restore

 

[nycste]

Chest and tris

flat bench
135x5
225x6
nothing else listed im sure i did something

inc bench
50x17
80x10
100x3

standing cable flyes 1h
bottom 20x max
mid 20x max
high 20x max

dips
bwx 28 PR +1
bwx14
bwx4

1h xt
25x25
25x15
30x15

1h kickbaks
15x15 hamemrs
15x15 overhand
15x15 underhand

--------------------------------------

Back and biceps

db seated curls
20x20
55x10
55x10
55x10

cable rows
30x10 high
50xmax
100xmax
150xmax
150xmax

cable side curls
20x20
30x20
40x20

db rows knee leaning on bench
50x5
100x20 (PR) then 2 and 2 more reps
100x 12 then 5 and 5 more
50x15

standing hammers
20x20
25x15
35x15
40x10

bb curls
95x 3-4 sets

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Shoulders and Legs

deads
135x5
225x5
315x3
405x3 (PR think)

shoulder dbs
50x10
60x10
60x10

leg press
270x5
450x7
630x5
810x3 (PR think)

db latierals
10x10
15x15
15x15
15x10

db lunges
35x24yd normal
35x24yd wide
35x24yd normal
35x24yd wide

rear laterals
4 sets

 

[nycste]

Chest and tri

flat db
75x5
90x10
90x10

inc db
50x15
50x11

flyes
30x15
30x10

pulldowns 1h
30x30
30x20

2h xt overhead
30x10
75x10
90x6

kickbacks
15x10x10x10
15x10x10x10
hammer under and over

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Back and BI

seated hammers
25x10
45x15
50x10

chinups
bwx9
bwx6
bwx6

low cable curls
20x20
30x20
30x15

bb rows
225x5 underhand
225x5 overhand
135x10 underhand
135x10 overhand

standing db curls
25x15
25x15
20x15

cable rows lows
30x20
30x12
50x6

hypers
3x10

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Shoulders Legs

db legs squats
20x10
30x10
30x10

leg press
90x10
210x10
360x10
540x7
630x6

leg xt and curls
2sets each to max low weight

shoulder dbs
50x10
60x10
60x10

db laterials
10x10
20x10
20x7
15x10

db rear flyes
5x10
8x20
8x20