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



CARDIO​





DAILY REVIEW​
Alright today the gym is closed which sucked so I thought I would do some light cardio. Went on a 3 mile hike down by the river today. Felt good getting outside. Everything seems to be going well can't wait to get to the gym tomorrow. Oh not looking forward going back to work :(


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hello cervasa, your training volume simply kicks ass. :head:

I could imagine your legs felt like veggie going down the stairs :D
 
FarangJaiDee said:
hello cervasa, your training volume simply kicks ass. :head:

I could imagine your legs felt like veggie going down the stairs :D
Click to expand...
Thanks man my legs are still done trying to sit even sucks :) but its all worth it in the end
 
CARDIO[/CENTER]





DAILY REVIEW​
I had no intentions of doing cardio this morning but my legs are killing me from my workout the other day so I thought I would get some lite cardio in 20mins just to try and get my legs moving and the blood flowing. I normally will do some lite cardio if my legs are sore just to losen the up.


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WORKOUT 1​
CHEST​

[SIZE=+1]Exercise Training Log[/SIZE]
1. Bench Press Warm Up [ 2 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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2. Bench Press [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]295[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]295[/SIZE] | [SIZE=+1]4[/SIZE]x[SIZE=+1]295[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]275[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]255[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]255[/SIZE] |
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3. Incline Bench Press [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]185[/SIZE] |
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4. Seated Machine Press [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]300[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]280[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]260[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]260[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]260[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]260[/SIZE] |
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5. Pec Deck [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]170[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]170[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]160[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]160[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]160[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]150[/SIZE] |
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DAILY REVIEW​
Oh man I was very pumped about my numbers today especially the bench moved up to 295 on my first three sets on flat bench which is up 10 pounds. Felt good pushing that up I swear 10lbs doesn't seem like alot but it really is hoping to go for 305 to start my workout with next week. Alright diffentley felt stronger then I did last week in the gym which is great. I feel great all round no sides at all.

DAILY QUOTE​
"Nothing is more validating and affirming than feeling understood. And the moment a person begins feeling understood, that person becomes far more open to influence and change.

Stephen Covey

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CARDIO​





DAILY REVIEW​
Cardio day 40 mins on the treadmill at 4 speed at a 10 degree incline. Felt good getting some cardio in along with abs. Did a lot of hanging knee raises, ab mahcine and some wood choppers. Can't wait for back tomorrow I love back day. I must say thank good I got to the gym early it got back really fast with all the new year gym members


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WORKOUT 7​
BACK​

[SIZE=+1]Exercise Training Log[/SIZE]
1. Deadlifts warm up [ 2 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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2. Deadlifts [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]405[/SIZE] | [SIZE=+1]4[/SIZE]x[SIZE=+1]405[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]355[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]355[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]355[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]355[/SIZE] |
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3. BB Rows [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]225[/SIZE] |
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4. Underhand Lat Pulldowns [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]210[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]210[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]190[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]190[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]190[/SIZE] |
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5. CG Low Pulley Rows [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]190[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]190[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]180[/SIZE] |
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DAILY REVIEW​
Oh yea 405 deads today baby :) I was really pumped about this. I haven't attempted 405 in awhile and was very happy to rep 405 my first set 6 times. I wasn't sure if I was going to attempt this today glad I did. I must say that lower back pumps were crazy today alittle to crazy I had to stretch in between sets on deads just to loosen up my back. Overall great workout actually a killer workout I love these workouts when you are bent over sweat dripping down your face grasping for air after some killer weight that you just lifted. I love days like this in the gym and makes you realize why all the pain is worth it. I saw a new guy (new years resolution gym membership guy we all know him) deadlifting next to me well I guess you can call it deadlifting he struggled with barely any weight on the bar and form was scary, I got to give the guy credit for trying well attempting to dead just happy that guy wasn't me :)

DAILY QUOTE​
""Concentration is the secret of strength."
--Ralph Waldo Emerson
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WORKOUT 8​
ARMS​

[SIZE=+1]Exercise Training Log[/SIZE]
1. Tricep Vbar Press Down [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] |
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2. DB Curls [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]55[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]55[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]55[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]55[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]55[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]55[/SIZE] |
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3. Seated Machine CG Press [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]240[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]240[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]240[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]240[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]240[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]240[/SIZE] |
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4. Hammer Curls [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] |
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5. Overhead DB Tri Extension [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] |
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6. Preacher Seat 1arm Cable Curls [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]40[/SIZE] |
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DAILY REVIEW​
Had to change up some things today my traps are killing me from the deads yesterday so I switched arms and shoulders just to give myself some ectra time to recovery. I am happy with the reults so far I am feeling hard all around especially in my chest. Amrs killed today had some crazy pumps especially in the my bi's. Thirsty as hell all day and have bumped up water intake due to it

DAILY QUOTE​
"We often say how impressive power is. But I do not find it impressive at all. The guns and the bombs, the rockets and the warships, are all symbols of human failure. They are necessary symbols. They protect what we cherish. But they are witness to hum"
--Lyndon Baines Johnson
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WORKOUT 9​
SHOULDERS​

[SIZE=+1]Exercise Training Log[/SIZE]
1. Hammer Behind The Neck Press [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]250[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]250[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]250[/SIZE] | [SIZE=+1]4[/SIZE]x[SIZE=+1]250[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]230[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]230[/SIZE] |
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2. Cable Internal Rotation [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] |
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3. Cable Side Laterals [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] |
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4. High Cable Reverse Crossovers [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]70[/SIZE] |
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5. Clean and Press [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]115[/SIZE] |
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6. BB Shrugs [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]315[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]315[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]315[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]315[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]315[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]315[/SIZE] |
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DAILY REVIEW​
Shoulders are fried I am so done right now....... Very intense workout haven't done clean and presses in a long time thought I would through them in today to kick it up since I was feeling really great today in the gym. I forgot how demanding clean and presses are and how great the attack the delts. Had some crazy lower back pumps again just a really tight did some extra stretching today just to loosen it up. Overall I am feeling great strong and solid especially my upper body. My lifts are getting easier and more explosice this has always been for me an indictaor that my strength is starting to go up some I am getting excited :)

DAILY QUOTE​
""Freedom is not worth having if it does not include the freedom to make mistakes."
--Mahatma Gandhi
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WORKOUT 10​
LEGS​

[SIZE=+1]Exercise Training Log[/SIZE]
1. Squat Warmup [ 2 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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2. Squat [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]365[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]365[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]345[/SIZE] | [SIZE=+1]4[/SIZE]x[SIZE=+1]345[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]315[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]315[/SIZE] |
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3. Leg Extensions [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]220[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]220[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]220[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]220[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]220[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]220[/SIZE] |
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4. Leg Curls [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] |
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5. Front Squats [ 2 Sets ]
[SIZE=+1]15[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]15[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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6. Seated Calf Raises [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]180[/SIZE] |
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DAILY REVIEW​
Oh man legs are down I believe I could have gone up in weight today on squats but my knee has been hurting lately so I played it safe. I love leg day een though to me its one of the most demanding days in the gym and painful at times. Today even though I didn't do cardio I left the gym sweating my ass off, feels good. Today my workout buddy couldn't make it so I lifted alons which is fine. Kinda like to lift by myself once in awhile I get alot of thinking done and kinda reflect in certain things. Kinda like my own alone time.

LIKE ALWAYS AFTER LEG DAY
STAIRS SUCK!!!!!!!!!!!
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DAILY QUOTE​
"There is nothing impossible to him who will try."
--Alexander The Great
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CARDIO​





DAILY REVIEW​
Alright got 30mins of cardio in on the treadmill at a 10 incline and at a 4.0 speed. Felt really good work is still crazy and haven't had a enoug time the last two days to get a good workout in so tomorrow I can't wait to get in thier and bang it out........


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WORKOUT 11​
CHEST​

[SIZE=+1]Exercise Training Log[/SIZE]
1. Bench Press Warm Up [ 2 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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2. Bench Press [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]305[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]305[/SIZE] | [SIZE=+1]4[/SIZE]x[SIZE=+1]295[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]275[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]275[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]275[/SIZE] |
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3. Decline Hammer Press [ 6 Sets ]
[SIZE=+1]3[/SIZE]x[SIZE=+1]450[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]360[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]360[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]360[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]360[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]360[/SIZE] |
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4. Seated Machine Press [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]300[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]280[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]260[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]260[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]260[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]260[/SIZE] |
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5. Pec Deck [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]170[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]170[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]160[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]160[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]160[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]150[/SIZE] |
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DAILY REVIEW​
Felt very strong today actually got cocky on my first set of decline hammer press and went for 450 which by the way is a new PR for me but struggled getting 3 reps I felt dtrong coming off the bench so I thought I would give it a shot. Still happy that I pressed it 3 times. Felt great being in the gym today released some stress, my company just got sold so everything is kinda crazy at the office but after meeting the new owners I am very happy with the direction that thet are going with so that makes life easier well at least for now. Anyways strength has really improved along with overall fullness I love this stuff and I am only 2 weeks in. Acne has increased the last two days could be a combo of stress at work along with this stack and having some serious morning wood, my girlfriend thanks you FnF and ALRI :D
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DAILY QUOTE​
""Without a struggle, there can be no progress."
--Frederick Douglass
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NICE!!!!! Keep it up man. Your volume kicks ass I think i said that before but oh well it does.
 
sdmf45 said:
NICE!!!!! Keep it up man. Your volume kicks ass I think i said that before but oh well it does.
Click to expand...
thanks man I having a great time and its seems like everyday it gets better and better now I am just thinking how to kill my back this afternoon
 
maddenizor said:
Are you noticing any body recomp or size changes?
Click to expand...
Yea my shulders and my chest just seem fuller and I feel like my lats are tighter so diff seeing some changes especially over the last two days
 


CARDIO​





DAILY REVIEW​
45 mins on the treadmill at a 10 incline at 4.0 speed. I hate cardio but it always feels great after. Alos worked my abs lots of hanging knee raises and crunches. Overall I I am feeling great again an increase in acne and oily skin and some dry mouth but nothing to bad. Starting to feel fuller all around and my lats feel like they are pumped all the time


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Chemist2234 said:
awesome log. you got me hooked. have you been keeping track of your wieght? if so any wieght changes??
Click to expand...
Only 2 pound gain but my pants are alot more loss so I think I am dropping some BF while gaining some lean muscle. Overall I feel and look bigger in the mirror so I can see the gains already
 


WORKOUT 7​
BACK​

[SIZE=+1]Exercise Training Log[/SIZE]
1. Deadlifts warm up [ 2 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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2. Deadlifts [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]405[/SIZE] | [SIZE=+1]4[/SIZE]x[SIZE=+1]405[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]355[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]355[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]355[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]355[/SIZE] |
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3. BB Rows [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]15[/SIZE]x[SIZE=+1]135[/SIZE] |
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4. Underhand Lat Pulldowns [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]210[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]210[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]190[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]190[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]190[/SIZE] |
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5. CG Low Pulley Rows [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]190[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]190[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]180[/SIZE] |
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DAILY REVIEW​
Had a great day in the gym even though it was crazy packed. On my last set of bent over BB rows I decided to do a burnout set just to hit my back a little different and really got a great pump out of it. Must say that the reps are coming easier without alot my contraction with the heavier weights really feeling it. Look fuller in the mirror traps look bigger also.

DAILY QUOTE​
"Every exit is an entry somewhere."
--Tom Stoppard
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WORKOUT 13​
SHOULDERS​

[SIZE=+1]Exercise Training Log[/SIZE]
1. Hammer Behind The Neck Press [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]250[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]250[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]250[/SIZE] | [SIZE=+1]4[/SIZE]x[SIZE=+1]250[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]230[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]230[/SIZE] |
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2. Cable Internal Rotation [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] |
--------------------------------------------------------------------------------
3. Cable Side Laterals [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] |
--------------------------------------------------------------------------------
4. High Cable Reverse Crossovers [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]70[/SIZE] |
--------------------------------------------------------------------------------
5. Clean and Press [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]135[/SIZE] |
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6. BB Shrugs [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]315[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]315[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]315[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]315[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]315[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]315[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
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DAILY REVIEW​
Felt horrible today but still managed to get to the gym and save a workout. Woke up with a bad headache and really couldn't get rid of it at all. Almost didn't make it to the gym but knew I would regret it later. Despite having a bad headache my workout was great took alittle more time in between sets an drank a ton of water but managed to kill it. Love th eclean and press really taxes my delts right now its my favorite shoulder exercise

DAILY QUOTE​
"The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles but to live in the present moment wisely and earnestly."
--Buddha
Invalid Link Removed​
 
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!:duel:
 
miilkbone said:
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!:duel:
Click to expand...
thanks man I like putting the quotes in the log like sharing a little bit of my day.
 
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.


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WORKOUT 14​
CHEST​

[SIZE=+1]Exercise Training Log[/SIZE]
1. Bench Press Warm Up [ 2 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. Bench Press [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]305[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]305[/SIZE] | [SIZE=+1]4[/SIZE]x[SIZE=+1]295[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]275[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]275[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]275[/SIZE] |
--------------------------------------------------------------------------------
3. Decline Hammer Press [ 6 Sets ]
[SIZE=+1]3[/SIZE]x[SIZE=+1]450[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]360[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]360[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]360[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]360[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]360[/SIZE] |
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4. Seated Machine Press [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]300[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]280[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]260[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]260[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]260[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]260[/SIZE] |
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5. Pec Deck [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]170[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]170[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]160[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]160[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]160[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]150[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
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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
Invalid Link Removed​
 
http://images-cdn.anabolicminds.com/image404.jpg[/IMG]

WORKOUT 15[/CENTER]
ARMS​

[SIZE=+1]Exercise Training Log[/SIZE]
1. Tricep Vbar Press Down [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] |
--------------------------------------------------------------------------------
2. DB Curls [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]55[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]55[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]55[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]55[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]55[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]55[/SIZE] |
--------------------------------------------------------------------------------
3. Seated Machine CG Press [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]240[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]240[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]240[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]240[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]240[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]240[/SIZE] |
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4. Hammer Curls [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] |
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5. Overhead DB Tri Extension [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] |
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6. Preacher Seat 1arm Cable Curls [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]40[/SIZE] |
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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
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WORKOUT 16​
SHOULDERS​

[SIZE=+1]Exercise Training Log[/SIZE]
1. Hammer Behind The Neck Press [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]250[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]250[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]250[/SIZE] | [SIZE=+1]4[/SIZE]x[SIZE=+1]250[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]230[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]230[/SIZE] |
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2. Cable Internal Rotation [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] |
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3. Cable Side Laterals [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]50[/SIZE] |
--------------------------------------------------------------------------------
4. High Cable Reverse Crossovers [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]70[/SIZE] |
--------------------------------------------------------------------------------
5. Clean and Press [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]135[/SIZE] |
--------------------------------------------------------------------------------
6. BB Shrugs [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]315[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]315[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]315[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]315[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]315[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]315[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed




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
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WORKOUT 17​
LEGS​

[SIZE=+1]Exercise Training Log[/SIZE]
1. Squat Warmup [ 2 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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2. Squat [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]365[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]365[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]345[/SIZE] | [SIZE=+1]4[/SIZE]x[SIZE=+1]345[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]315[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]315[/SIZE] |
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3. Leg Extensions [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]220[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]220[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]220[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]220[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]220[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]220[/SIZE] |
--------------------------------------------------------------------------------
4. Leg Curls [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]200[/SIZE] |
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5. Front Squats [ 2 Sets ]
[SIZE=+1]15[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]15[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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6. Seated Calf Raises [ 6 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]180[/SIZE] |
--------------------------------------------------------------------------------
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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!!!!!!!!!!!
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​
​
​
DAILY QUOTE​
"Try not. Do or do not, there is no try.
-- Yoda
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WORKOUT 18​
CHEST​

[SIZE=+1]Exercise Training Log[/SIZE]
1. Incline Bench Press [ 4 Sets ]
[SIZE=+1]15[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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2. Incline DB Press [ 4 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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3. Cable Cross Overs [ 4 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]75[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]75[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]75[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]75[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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4. Seated Hammer Press [ 2 Sets ]
[SIZE=+1]15[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]15[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
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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)
Invalid Link Removed​
 
"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
 
sdmf45 said:
"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
Click to expand...
LOL I love Cartman :D
 


WORKOUT 19​
BACK​

[SIZE=+1]Exercise Training Log[/SIZE]
1. Deadlifts [ 6 Sets ]
[SIZE=+1]15[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]15[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]9[/SIZE]x[SIZE=+1]315[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]315[/SIZE] |
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2. Bent Over BB Rows [ 3 Sets ]
[SIZE=+1]15[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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3. Lat Pulldowns Underhand Grip [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]160[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]160[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]160[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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4. Hammer Iso Rows (total weight) [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]270[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]270[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]270[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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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
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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


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WORKOUT 21​
ARMS​

[SIZE=+1]Exercise Training Log[/SIZE]
1. DB Curls [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]35[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]35[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]35[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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2. Overhead DB Extensions [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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3. Hammer Curls [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]35[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]35[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]35[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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4. Press Downs [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]150[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]150[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]150[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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5. BB Curls [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]75[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]75[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]75[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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6. Close Grip Bench [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]205[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]205[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]205[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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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
Invalid Link Removed​
 
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.
 


WORKOUT 22​
LEGS​
[SIZE=+1]Exercise Training Log[/SIZE]
1. Squats [ 3 Sets ]
[SIZE=+1]15[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]15[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]15[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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2. Leg Extensions [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]150[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]150[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]150[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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3. Leg Curls [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]130[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]130[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]130[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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4. Seated Calf Raises [ 4 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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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 :D

LIKE ALWAYS AFTER LEG DAY
STAIRS SUCK!!!!!!!!!!!
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DAILY QUOTE​
"Every exit is an entry somewhere."
--Tom Stoppard
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Chemist2234 said:
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.
Click to expand...
thanks man yea I really enjoyed the 6x6 workout and wanted to keep doing it but I knew I needed to change things up
 


WORKOUT 23​
CHEST​
[SIZE=+1]Exercise Training Log[/SIZE]
1. DB Bench [ 4 Sets ]
[SIZE=+1]15[/SIZE]x[SIZE=+1]80[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]100[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]110[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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2. Cable Crossovers [ 4 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]75[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]75[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]75[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]75[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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3. Hammer Press [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]220[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]220[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]220[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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4. Incline DB Press [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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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
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WORKOUT 24​
BACK​
[SIZE=+1]Exercise Training Log[/SIZE]
1. Deadlifts [ 5 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]-[/SIZE] |
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2. Bent Over BB Rows [ 4 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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3. Lat Pulldowns Underhand Grip [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]150[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]150[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]150[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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4. DB Rows [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]100[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]100[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]100[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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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
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WORKOUT 25​
SHOULDER​
[SIZE=+1]Exercise Training Log[/SIZE]
1. Standing BB Press [ 4 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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2. Hammer Behind The Neck Shoudler Press [ 3 Sets ]
[SIZE=+1]13[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]14[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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3. Side Lateral Machine [ 4 Sets ]
[SIZE=+1]15[/SIZE]x[SIZE=+1]80[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]100[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]110[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]120[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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4. DB Side Laterals [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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5. Db Rear Delt Flyes [ 4 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]45[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]45[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]45[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]45[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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6. Reverse Pec Dec [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]110[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]100[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]100[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]100[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
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7. Shrugs [ 6 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]315[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]315[/SIZE] |
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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
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