Guest viewing is limited

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

dynomite said:
where's your body weight at?
Click to expand...



WORKOUT 26​
ARMS​
[SIZE=+1]Exercise Training Log[/SIZE]
1. DB Curls [ 4 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]12[/SIZE]x[SIZE=+1]35[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. 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] |
--------------------------------------------------------------------------------
3. Reverse Grip Cable Curls [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. Tri CG Press Down [ 4 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] |
--------------------------------------------------------------------------------
5. Cable Kick Backs [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
6. Db Overhead Tri 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] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed



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

DAILY QUOTE​
""Carpe diem, quam minimum credula postero.
"
--Horace
Invalid Link Removed​
 


WORKOUT 27​
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] |
--------------------------------------------------------------------------------
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] |
--------------------------------------------------------------------------------
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] |
--------------------------------------------------------------------------------
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] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed


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

LIKE ALWAYS AFTER LEG DAY
STAIRS SUCK!!!!!!!!!!!
Invalid Link Removed​
​
​
​
DAILY QUOTE​
""Life is a handful of short stories, pretending to be a novel."
--Anonymous
Invalid Link Removed​
 


WORKOUT 28​
[SIZE=+1]Exercise Training Log[/SIZE]
1. DB Bench [ 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]100[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]110[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. Low Cable Crossovers [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. Incline Hammer Press [ 4 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. DB Flyes [ 3 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]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed

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

DAILY QUOTE​
"Cowards die many times before their deaths;
The valiant never taste of death but once."
--William Shakespeare
Invalid Link Removed​
 


WORKOUT 29​
SHOULDERS​

[SIZE=+1]Exercise Training Log[/SIZE]
1. Hammer Shoulder Press [ 4 Sets ]
[SIZE=+1]15[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. Side Laterals [ 3 Sets ]
[SIZE=+1]15[/SIZE]x[SIZE=+1]25[/SIZE] | [SIZE=+1]15[/SIZE]x[SIZE=+1]25[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. Reverse Cable Crossovers [ 3 Sets ]
[SIZE=+1]15[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]55[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]55[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. Reverse Pec Dec [ 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] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed


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

DAILY QUOTE​
"Mmmmm... I look good. I mean really good. Hey everyone! Come and see how good I look!"
--Ron Burgundy
Invalid Link Removed​
 


WORKOUT 30​
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]315[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]365[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
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] |
--------------------------------------------------------------------------------
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] |
--------------------------------------------------------------------------------
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] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed


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

DAILY QUOTE​
"If"The fearless are merely fearless. People who act in spite of their fear are truly brave."
--James A. Lafond-Lewis
Invalid Link Removed​
 


WORKOUT 31​
ARMS​
[SIZE=+1]Exercise Training Log[/SIZE]
1. DB Curls [ 4 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]12[/SIZE]x[SIZE=+1]35[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. 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] |
--------------------------------------------------------------------------------
3. Reverse Grip Cable Curls [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. Tri CG Press Down [ 4 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] |
--------------------------------------------------------------------------------
5. Cable Kick Backs [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
6. Db Overhead Tri 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] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed



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

DAILY QUOTE​
Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach.
Arnold Schwarzenegger
Invalid Link Removed​
 


WORKOUT 32​
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] |
--------------------------------------------------------------------------------
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] |
--------------------------------------------------------------------------------
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] |
--------------------------------------------------------------------------------
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] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed


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

LIKE ALWAYS AFTER LEG DAY
STAIRS SUCK!!!!!!!!!!!
Invalid Link Removed​
​
​
​
DAILY QUOTE​
"""There was no respect for youth when I was young, and now that I am old, there is no respect for age--I missed it coming and going."
--J. B. Priestly
Invalid Link Removed​
 


WORKOUT 33​
[SIZE=+1]Exercise Training Log[/SIZE]
1. DB Bench [ 4 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]100[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]110[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]120[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. Incline DB Press [ 3 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]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. Hammer Press [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]235[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]235[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]235[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. Cable Flyes [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]80[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]80[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]80[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed



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

DAILY QUOTE​
"A will finds a way."
--Orison Swett Marden
Invalid Link Removed​
 


WORKOUT​
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]315[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]365[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
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] |
--------------------------------------------------------------------------------
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] |
--------------------------------------------------------------------------------
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] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed


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

DAILY QUOTE​
"A man must not deny his manifest abilities, for that is to evade his obligations."
--William Feather
Invalid Link Removed​
 


WORKOUT​
SHOULDERS​

[SIZE=+1]Exercise Training Log[/SIZE]
1. Hammer Shoulder Press [ 4 Sets ]
[SIZE=+1]15[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. Side Laterals [ 3 Sets ]
[SIZE=+1]15[/SIZE]x[SIZE=+1]25[/SIZE] | [SIZE=+1]15[/SIZE]x[SIZE=+1]25[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. Reverse Cable Crossovers [ 3 Sets ]
[SIZE=+1]15[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]55[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]55[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. Reverse Pec Dec [ 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] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed


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

DAILY QUOTE​
Jeremy Grey: Rule #76: No excuses. Play like a champion!
Memoriable Quotes From Wedding Crashers
Invalid Link Removed​
 


WORKOUT ​
[SIZE=+1]Exercise Training Log[/SIZE]
1. DB Bench [ 4 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]100[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]100[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]110[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]120[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. Low Cable Crossovers [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. Incline Hammer Press [ 4 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. DB Flyes [ 3 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]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed

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

DAILY QUOTE​
"Prepare your mind to receive the best that life has to offer."
--Ernest Holmes
Invalid Link Removed​
 


WORKOUT​
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]6[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
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] |
--------------------------------------------------------------------------------
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] |
--------------------------------------------------------------------------------
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] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed


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

DAILY QUOTE​
"There are many kinds of smiles, each having a distinct character. Some announce goodness and sweetness, others betray sarcasm, bitterness and pride; some soften the countenance by their languishing tenderness, others brighten by their spiritual vivacity."
--Johann Kaspar Lavater
Invalid Link Removed​
 


WORKOUT ​
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] |
--------------------------------------------------------------------------------
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] |
--------------------------------------------------------------------------------
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] |
--------------------------------------------------------------------------------
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] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed




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

DAILY QUOTE​
It was a high counsel that I once heard given to a young person, "Always do what you are afraid to do."
Ralph Waldo Emerson
Invalid Link Removed​
 


WORKOUT ​
[SIZE=+1]Exercise Training Log[/SIZE]
1. DB Bench [ 4 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]100[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]110[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]120[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. Incline DB Press [ 3 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]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. Hammer Press [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]235[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]235[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]235[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. Cable Flyes [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]80[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]80[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]80[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed



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

DAILY QUOTE​
"I do not think much of a man who is not wiser today than he was yesterday."
--Abraham Lincoln
Invalid Link Removed​
 


WORKOUT​
SHOULDERS​

[SIZE=+1]Exercise Training Log[/SIZE]
1. DB Shoudler Press [ 4 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]80[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. Behind The Neck Hammer Press [ 4 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. Cable Side Laterals [ 4 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. Rear DB Flyes [ 4 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
5. Front Plate Raises [ 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] |
--------------------------------------------------------------------------------
6. DB Shrugs [ 4 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]100[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]100[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]100[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]100[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed




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

DAILY QUOTE​
"Challenges are what make life interesting; overcoming them is what makes life meaningful."
--Joshua J. Marine
Invalid Link Removed​
 


WORKOUT​
LEGS​
[SIZE=+1]Exercise Training Log[/SIZE]
1. Squats [ 3 Sets ]
[SIZE=+1]15[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]315[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]365[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
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] |
--------------------------------------------------------------------------------
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] |
--------------------------------------------------------------------------------
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] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed


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

LIKE ALWAYS AFTER LEG DAY
STAIRS SUCK!!!!!!!!!!!
Invalid Link Removed​
​
​
​
DAILY QUOTE​
"I walk slowly, but I never walk backward."
--Abraham Lincoln
Invalid Link Removed​
 


WORKOUT CHEST​
[SIZE=+1]Exercise Training Log[/SIZE]
1. DB Bench [ 4 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]100[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]100[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]110[/SIZE] | [SIZE=+1]7[/SIZE]x[SIZE=+1]120[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. Low Cable Crossovers [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. Incline Hammer Press [ 4 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. DB Flyes [ 3 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]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed

DAILY REVIEW​
Man the 100's and 110's felt so light I really thought that the 130's were mine got to the 120's still felt good but failed twice at the 130's man I really wanted them today I almost got a full rep out of the 130's but can't take credit for that. Man I am upset that this stck is going to end I might have to order some more and extend the stack for another 30 days .

DAILY QUOTE​
"Great leaders are almost always great simplifiers, who can cut through argument, debate and doubt, to offer a solution everybody can understand."
--Colin Powell
Invalid Link Removed​
 


CARDIO​





DAILY REVIEW​
45 mins of cardio today split 30 mins on a treadmill at a 10% incline at a 3.2 speed then jumped over to the elypticl for 15 mins just to change things up. Looks like Friday is the last day of this stack and the log :( what to do next????? I will have a full review and updated pictures along with stats by sunday


Invalid Link Removed​
 


WORKOUT​
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]10[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]315[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]315[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
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]8[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
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] |
--------------------------------------------------------------------------------
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] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed


DAILY REVIEW​
Great workout today again this is will be workout one of two today since I am doubling up today later on will be shoulders. Strength is back and then some some after getting sick barely able to dead 225 I am repping 315 like its a feather :)

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
Invalid Link Removed​
 


WORKOUT​
SHOULDERS​

[SIZE=+1]Exercise Training Log[/SIZE]
1. DB Shoudler Press [ 4 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]80[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. Behind The Neck Hammer Press [ 4 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. Cable Side Laterals [ 4 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. Rear DB Flyes [ 4 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
5. Front Plate Raises [ 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] |
--------------------------------------------------------------------------------
6. DB Shrugs [ 4 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]100[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]100[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]100[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]100[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed




DAILY REVIEW​
Last workout on the stack :( man I am going to miss doing this log. Review will be later today or tomorrow along with pics. I have to give a special thanks to FnF for giving me the oppurtunity to test this stack out. Also to the rest of the ALRI crew thanks alot and for now all I have to say before my final review is what a great stack you guys put together. Great job !!!!!!!!!!!

DAILY QUOTE​
"Better to die ten thousand deaths than wound my honor."
--Joseph Addison
Invalid Link Removed​
 


FINAL REVIEW​

Alright here it is my final review of this stack! First off I would like to thank the ALRI crew for the support and the chance to log this stack and a special thank you to FnF. Pics to come tonight when the girlfriend gets home........... I would highly recommend this stack you will not be disappointed at all. I was actually shocked at how effective this stack is.
COST​
7 out of 10
Alright this stack for a month will be arounf the $110 mark it can be expensive but the moeny would be well worth it. You truely get what you pay for and in my opinion if you can add a few pounds of lean mass in 30 days its well worth it. Overall I gained muscle, felt fuller within the first two weeks and started seeing strength gains within the first 10 days.

SIDES​
9 out of 10
Really very I had very little sides at all if any the main side was acne. The acne was only bad the first two weeks of the stack and went away after that. At the start of the log I failed to properly hydrate myself which is for sure a no no on this stack and had mild headach the first three days. After ajusting my diet (more carbs) and water intake I never had this problem again.

EFFECTIVENESS​
10 out of 10
What can I say at one point I was up 10 pounds and my shorts were getting loose. Lean mass gains were great. Now I did lose 7 pounds in a week due to the worst cold I have ever had but once I got back on track the strength and gains picked up fast. Strength was unbelievable.......OH and on a note today set a new PR on DB presses finally I benched those 130's that have been haunting me for the last few weeks. I got the 130's up twice so I was pumped has hell! Thanks ALRI.

STATS AND MEASURMENTS​



Weight: 245 + 7 :)with a smaller waist it was up to 10 pounds but after getting sick I did lose 7 pounds and strength was shot. This was at the end of the log. I was pumped that I still had a net gain of 7 pounds even though I was sick about two weeks ago
Measurements (in inches):
Chest (directly across nipples): 48.5 + .5 :)
Shoulders (directly over the middle of the delts): 55 + .50
Arm (over peak): 17.50 +.25
Forearm (2" below elbow): 12.75 Same :(
Thigh (8" above the knee): 24
Calf (mid calf): 15.75 Same
Hips (directly over the glutes): 41.00 + 1
Waist (3" above belly button): 35.5 - .5 :)
Abdomen (directly over belly button): 37.5 - .5 :)
 
You must log in or register to reply here.
Back
Top