New Evolution 2010: Journey to a better physique...

[New Evolution]

205# seated military.......HOLY CRAP!!!

Nice work. What transformation contest are you doing?

Thanks Will. I was looking into the ON 100K one. This way it will force me to do cardio and eat better. It's more of an accountability for myself.

[mab23]

so i haven't stepped into the gym since last thursday. That is 4 days ago do to being sick. You know how that goes when you're sick. I didn't feel like eating much at all but junks. Today is the first day that i am starting to eat clean again.

Also i have not taking any supps for those 4 days except for whey. Today i am back on my normal schedule.

To help me get motivated, i loaded a few katy perry and lady gaga songs to jam it while i train. (no homo)

shoulders, traps, tri's


preworkout 8 tablets of dna and 1 scoop of serum. As for usual preworkout supp. However, today i added another half scoop of other pre-workout to get me the extra stims.

intra 1 scoop of serum for sipping on during the session


warm up: none


exercise: 1 behind the neck shrugs with power rack.
135x20x1 warm up
225x15x1
275x12x1
315x12x1
365x10x1
405x10x2
405x8x1 >>> 315x8x1 >>> 225x8x1 >>> 135x10

exercise: 2 seated military bb press infront of face
barx15x1 warm up elbows
95x12x1 ^^^
135x12x1
165x10x1
175x4x1 >>> 135x8
205x1.5x1 >>> 135x6 >>> 95x10 tied previous pr
notes: i think i was able to push the 2nd rep myself if my spotter give me another second of two. However, i m not mad, safety first.

also elbows were feeling great. No pain yet.

My new pr goal for this exercise is to hit 225. When i attempt this, you know i will be providing video for proof. :d

exerise: 3 db front raises
25x8x2
30x8x1
32.5x6x1
32.5x7x1 >>> 25x2 >>> 15x8

exercise: 4 bb up right rows
barx15x1
95x10x2
115x7x2
115x7x1 >>> 65x10

exercise: 5 face pull
65x10x1
75x10x1
85x10x1
100x10x1
100x8x1

exercise: 6 db shrugs
120x10x2
120x8x2

notes: i can feel the pump all over my traps and shoulders. I wanted to do side raises but i feel my muscle already burned out. So skipped side raises today.

exercise: 7 dips superset with db overhead extension
200x20x1 ss 45x15x1
200x15x1 ss 60x10x1

notes: as i was leaning a bit forward while doing my 2nd set of dips, i feel a cramp right below my left chest. I got really scared and i hope its not a minor heart attack. so i have to stand up straight really fast to stretch it out and it went away. And the same thing repeat for set #3 as i lean forward a bit to concentrate on the tri's. It was super painful and felt so tight. So i have to stretch it out really good in between sets. Not sure if any one experience this. And should i go to the dr. And have it check out?

Elbows starting to feel sharp pain once i got to 60lbs. It felt even worst on my last set of 80lbs. Now i know that i need to eliminate this exercise from my routine because it is causing the pains again.

200x15x1 ss 75x10x1
200x10x1 ss 80x1

exercise: 8 reverse grip single arm kick out
30x12x1
35x12x1
40x10x1
45x10x2

exercise: 9 triangle bar push down
100x15x1
125x12x1
150x10x1
175x6x2 >>> added a 25lbs plate
175x4x1 >>> 150x4x1 >>> 100x7x1 >>> 50x10


cardio: None 20 minutes incline fast walk on treadmill. Calories burned = 200.

abs: None will start this soon.

notes: i was shocked tonight with the amount of weights that i put up. I have not even taken serum or dna for 4 days. And today it felt great. Serum must be in my system by now even if i m not on them. i really have to give credit to serum for helping me gaining back my strength this fast. Didn't really expected this at all. Definitely will keep this while i m on the transformation.

Today is also the first time i did cardio for ages. Going to start off slow and work my way to increase the time as i go. Definitely got to do this for the transformation.


Agenda for tomorrow will be legs. oh i also took a couple pics to show how pumped i got, but its too late to load them now. I will do it tomorrow.

work out bump!!!

[New Evolution]

work out bump!!!

ROFL Thanks Mike.

[New Evolution]

I didn't hit legs last night because I didn't get much sleep the night before and was tired, but I sure did made it up tonight. Also I got 12hrs of sleep in which makes me feel good.


Legs


Preworkout 8 tablets of DNA and 1 scoop of Serum. As for usual preworkout supp.

Intra 1 scoop of Serum for sipping on during the session


Warm up: None


Exercise: 1 Squat: I went with Audi A.S.S.10 on this. lol
135x15x1 warm up ATG
165x12x1 ATG
185x12x1 ATG
205x10x1 ATG
225x8x1 Parallel or slightly above parallel
245x6x1 Got down to about 95% almost hitting parallel
255x8x1 ^^^
275x7x1 Between 90-95% close to parallel
255x8x1
135x10x1 ATG

Notes: Feel really good today. My form is also a lot better as well.

Exercise: 2 Laying leg curls with 1 second hold
30x12x1 single leg
40x10x1 ^^^
50x8x1 ^^^
60x6x1 >>> 50x2 >>> 40x2
100x8x1 both legs
100x6x1 80x4 >>> 60x6 both legs

Exerise: 3 Seated leg extension
30x10x1 single leg
40x10x1 ^^^
50x8x1 ^^^
60x6x1 ^^^
60x7x1 ^^^
120x10x2 both legs

Exercise: 4 Machine standing legs calves
405x20x2 both calves
495x15x2 ^^^
205x10x2 single calves
120x12x2 ^^^

Exercise: 5 Plates lunges
25/Sx4

Exercise: 6 Sumo DL
135x10x1
185x8x1
205x6x1
205x7x1

Notes: I hardly ever do DL due to bad lower back. But today I was feeling good so I tried sumo DL which I find much better on my back than traditional DL. I think I can pull 10 reps out of the 205 but I was losing my grips since I use overhand grips on both hands. Should use alternate grips.

Things that I should really work on is getting plenty of rest. When I get enough sleep, my workout is so much more intense and so much more motivating. Also I needed to work on eating more. I need to eat more often because I don't eat enough.

Anyhow, tomorrow will be chest day which I m not really looking forward to because I still feeling pains on my elbows. It will be light weights on chest but will hit up bi's hard.

[New Evolution]

Going to make this one short. There is not much of it today.


Chest & Bi's


Preworkout 8 tablets of DNA and 1 scoop of Serum. As for usual preworkout supp. Also ate a big meal 1.5hr before taking the supps.

Intra 1 scoop of Serum for sipping on during the session


Warm up: 35 mins moderate walk. Calories burned = 275.


Exercise: 1 BB flat bench
135x20x1 warm up
165x12x1
185x12x1
225x10x1
225x8x1 Starting to feel uncomfortable with my right elbow.

Exercise: 2 BB decline
135x12x1
185x10x2
225x10x1 Has to reduce the weight. Feeling the pain. ..
135x12x1

Exerise: 3 Old school machine pec flies
110x10x2
110x8x1
80x10x2

Exercise: 4 EZ bar preacher curls
45x15x1
75x10x4

Exercise: 5 BB reverse curls
BARx15x1
65x15x2
75x10x2

Exercise: 6 Motion Free cable curls (alternating arm)
20x12x1
25x10x2
25x10x1 >>> 20x8x1 >>> 10x15

Notes: Didn't really have any motivation today. Felt like my chest workout was a waste of time. However, the bi's workout make up a little for it. I felt the pump and the tightness. But didn't have enough horsepowers to go longer. I think maybe its because I ate a really big meal 1.5hr before hand. So my stomach wasn't empty for sure when I took the supps.

The good thing is that I got 35mins of cardio in if that counts.

Hopefully will have a better day this weekend.

Have a good weekend all!

[SgSpartan]

Yo brah, did u catch the 112-57 slaughtering of the Cavs?

[storm1507]

Wow, 2 workouts in a row. You are on fire.

Careful w/ the higher rep DL's. I've hit DL's hard for several years and finally hurt my back this past spring......doing light wt/high rep stuff.

I have some vids in my Con-Cret log....check it out when you have time. Ive just now got brave enough to vid myself the last couple of weeks.

http://forum.bodybuilding.com/showth...610141&page=31

[mab23]

good stuff! youll be more motivated next time brah

have a good weekend yourself!

[New Evolution]

Yo brah, did u catch the 112-57 slaughtering of the Cavs?

No, I didn't watch the game but did saw the highlight on tv. Couldn't believe they lost to the Clips tonight. Oh well, the Clips are improving big time.

Wow, 2 workouts in a row. You are on fire.

Careful w/ the higher rep DL's. I've hit DL's hard for several years and finally hurt my back this past spring......doing light wt/high rep stuff.

I have some vids in my Con-Cret log....check it out when you have time. Ive just now got brave enough to vid myself the last couple of weeks.

http://forum.bodybuilding.com/showth...610141&page=31

Thanks Will. Going to check it out now.

good stuff! youll be more motivated next time brah

have a good weekend yourself!

Thanks Mike. You too.

[New Evolution]

I am going to try to keep this short. I know I was suppose to train back yesterday but I didn't. I have lost my motivation for a bit the last few days. I need to get back to it ASAP.

Anyways, here is my training for tonight.


Back & Tri's


Preworkout 8 tablets of DNA and 1 scoop of Serum. As for usual preworkout supp.

Intra 1 scoop of Serum for sipping on during the session


Warm up: None


Exercise: 1Seated Cable Rows
120x15x1
165x12x1
205x10x1
220x8x1
235x7x1 >>>> 150x5

Exercise: 2 Behind the neck pull down
120x12x1
150x10x1
165x10x1
185x8x1 >>> 150x4
185x8x1 >>> 120x6 >>> 80x8

Exerise: 3 BB Rows
135x15x1
185x12x1
255x8x2
225x7x1 >>> 135x8

Exercise: 4 SB push down
60x12x1
75x10x1
90x8x1
90x8x1 >>> 60x5
90x7x1 >>> 50x6

Exercise: 5 HS lower back/lat rows (single arm)
60x12x1
100x8x3

Exercise: 6 Front of face pull down
120x12x1
150x10x1
150x8x2

Exercise: 7 Rope push down
70x20x1
90x15x1
110x10x1
110x10x1 >>> 70x6
110x9x1 >>> 60x8

Exercise: 8 Single arm push down
30x12x1
40x12x1
50x10x1
60x10x1
70x10x1 superset with the 1st exercise below

Exercise: 9 Reverse grip push down (single arm)
40x7x1
40x8x3

Exercise: 10 SB push down
100x12x1
120x12x1
150x10x2
180x10x2

Notes: For some reason I lost my mojo a bit. But I knew I have to get in and not slack off any more so I ended up going to the gym in the hood. I don't know why this gym always get me going every time.

I started off my workout kinda slow. By the time I got to the 3rd exercises, I guess the Serum started to kicks in. I felt the pump and tightness. I m not going to lie. I was wearing a huge shirt today and I can see my back and arm filling up a bit. Serum definitely working for me. Thought I would have another crappy workout today, but turned out really good. So glad that I went when my mind is not feeling it. I hope this will motivate me to get in there tomorrow again.

Have a good day all!

[audieswu]

Heck yeah, nice to shake off that funk bro. We all get that. Also hood gym always gets me fired up for sure. Volume work, I like. Cable rows are serious man, that'll definitely bring the pump out along with your solid outting on the bb rows. Serum is good chit, I enjoyed logging that too. Overall, a productive workout today.

[NateSlink]

I am going to try to keep this short. I know I was suppose to train back yesterday but I didn't. I have lost my motivation for a bit the last few days. I need to get back to it ASAP.

Anyways, here is my training for tonight.


Back & Tri's


Preworkout 8 tablets of DNA and 1 scoop of Serum. As for usual preworkout supp.

Intra 1 scoop of Serum for sipping on during the session


Warm up: None


Exercise: 1Seated Cable Rows
120x15x1
165x12x1
205x10x1
220x8x1
235x7x1 >>>> 150x5

Exercise: 2 Behind the neck pull down
120x12x1
150x10x1
165x10x1
185x8x1 >>> 150x4
185x8x1 >>> 120x6 >>> 80x8

Exerise: 3 BB Rows
135x15x1
185x12x1
255x8x2
225x7x1 >>> 135x8

Exercise: 4 SB push down
60x12x1
75x10x1
90x8x1
90x8x1 >>> 60x5
90x7x1 >>> 50x6

Exercise: 5 HS lower back/lat rows (single arm)
60x12x1
100x8x3

Exercise: 6 Front of face pull down
120x12x1
150x10x1
150x8x2

Exercise: 7 Rope push down
70x20x1
90x15x1
110x10x1
110x10x1 >>> 70x6
110x9x1 >>> 60x8

Exercise: 8 Single arm push down
30x12x1
40x12x1
50x10x1
60x10x1
70x10x1 superset with the 1st exercise below

Exercise: 9 Reverse grip push down (single arm)
40x7x1
40x8x3

Exercise: 10 SB push down
100x12x1
120x12x1
150x10x2
180x10x2

Notes: For some reason I lost my mojo a bit. But I knew I have to get in and not slack off any more so I ended up going to the gym in the hood. I don't know why this gym always get me going every time.

I started off my workout kinda slow. By the time I got to the 3rd exercises, I guess the Serum started to kicks in. I felt the pump and tightness. I m not going to lie. I was wearing a huge shirt today and I can see my back and arm filling up a bit. Serum definitely working for me. Thought I would have another crappy workout today, but turned out really good. So glad that I went when my mind is not feeling it. I hope this will motivate me to get in there tomorrow again.

Have a good day all!

BEAST! how long are you work out sessions? i can only manage 8 work outs

[New Evolution]

Heck yeah, nice to shake off that funk bro. We all get that. Also hood gym always gets me fired up for sure. Volume work, I like. Cable rows are serious man, that'll definitely bring the pump out along with your solid outting on the bb rows. Serum is good chit, I enjoyed logging that too. Overall, a productive workout today.

Thanks Audie. Agreed. Serum is a solid product. I am ready to order another tub once I finish my current one.

BEAST! how long are you work out sessions? i can only manage 8 work outs

Last night was 1.5 hrs. I don't rest much with tri's. I finished tri's in about 20 mins. Usually I traing 1.5-2 hrs long.

[New Evolution]

I m going straight to the workout today because I need to get some sleep ASAP.


Shoulders & Traps


Preworkout 8 tablets of DNA and 1 scoop of Serum. As for usual preworkout supp.

Intra 1 scoop of Serum for sipping on during the session


Warm up: None


Exercise: 1 DB side raises
10P/Sx20x1 warm up
20x12x1
25x10x2
30x10x1
35x6x1
35x6x1 >>> 25x4

Exercise: 2 Incline DB reverse flies
30x12x1
30x10x2
30x8x1
30x10x1 >>> 20x8

Exerise: 3 Seated DB press
50x15x1
60x12x1
70x10x1
80x5x1
80x5x1 >>> 50x5

Note: Not a good feeling on my elbows. I was happy that I was able to work through the pains today.

Exercise: 4 PowerRack behind the neck shrugs
135x20x1
185x15x2
225x15x2

Exercise: 5 DB front raises (both arms at once)
25x10x2
25x8x1
25x8x1 >>> 15x8

Exercise: 6 BB up-right-rows
95x10x2
115x8.5x1
115x10x1
115x9x1

Exercise: 7 Standing BB behind neck military press
95x10x1
115x8x1
115x10x1
135x5x1 Right elbow was giving out. Lucky I got the safety bar set. Didn't rest long enough.
135x7x1 >>> 95x8

Exercise: 8 DB front shrugs
110x12x1
110x10x3

Notes: The overall session was great as soon my shoulders got warmed up. Really wanted to focus on my traps since its a lacking area for me. So I didn't go too heavy and concentrate on form with 1 second hold between reps. Definitely feeling the soreness right now.

Most likely will take tomorrow off to catch up on some sleep and planned to hit up legs on Friday.

Have a good one all!

[audieswu]

^^^Nice to see you back in full force with the workouts bro. Keep it up!

[New Evolution]

^^^Nice to see you back in full force with the workouts bro. Keep it up!

Appreciate for all your supports bro.

[New Evolution]

After working 12.5 hrs today, my mind is telling me to take the night off and train tomorrow. Its like I have a split personalities. One part of me wanted to train and the other part is wanting to make excuses and not to train.

Luckily, a fellow poster from another thread gave me a prep talk and got me motivated. So here I am heading to the gym and do legs.

I also have a love & hate relationship with training legs. It has become my favor body part to train since I really want to build up size on them, but I also hate it because it always take every ounce of energy out of me. Oh well what can I do right?

Legs

I kept it simple today because its late and I got to get up for work early in the morning so I gave myself an hour to train and get it done. So here you go.

Preworkout 8 tablets of DNA and 1 scoop of Serum. As for usual preworkout supp. I also ate a banana for preworkout today as well.

Intra 1 scoop of Serum for sipping on during the session


Warm up: 10 minutes jog to warm up on treadmill.


Exercise: 1 Hack squat
1P/Sx20x1 warm up
45+25/Sx15x1
45+25/Sx12x1
45(2)/Sx10x1
45(2)+10/Sx10x1
45(2)+25/Sx8x1
45(3)/Sx5x1
45(3)/Sx6x1 >>> 45(2)/Sx4x1 >>> 45/Sx8x1

Notes: I was dripping with sweats with this and my legs felt wobbling after I m done. lol I feel like I can barely stand up so I ended sitting down to superset leg extension for the next exercise.

Exercise: 2 Legs extension
40x8x1 single leg
50x8x1 ^^^
70x8x1 ^^^
80x8x1 ^^^
120x8x1 both legs
140x8x1 ^^^
160x8x1 ^^^

Exerise: 3 Seated calf raises on MotionFree machine
300x20x1 single calf
300x15x1 ^^^
300x12x2 ^^^
400x10x3 both calves

Notes: I notice my right calf is a little bigger than my left. I don't know why this happen since I train both calves with the same amount of weights every time.

Exercise: 4 Laying legs curl
40x12x1 single leg
50x10x1 ^^^
60x8x2 ^^^
110x6x1 >>> 70x6 both legs
110x6x1 >>> 70x4 >>> 50x6 both legs


Notes: Just basic exercises today and I got them all done within an hour excluding the 10 minutes warm up. My legs have insane pump today. Will snap a pic next time when I train legs.

Also I have less than a 1/4 tub left with Serum. I will be ordering another tub on Serum soon since I found it helping me to regain my strength faster and even more. This stuff really works.

Now I m going to suffer for 5hrs of rest and back to work.

Have a good weekend everyone!

[New Evolution]

Chest & Bi's

Preworkout 8 tablets of DNA and 1 scoop of Serum. As for usual preworkout supp.

Intra 1 scoop of Serum for sipping on during the session


Warm up: None

Exercise: 1 DB incline
45x20x1 warm up
65x15x1
80x12x1
90x10x1
100x10x1 PR in terms of reps
100x6x1
75x10x1

Exercise: 2 BB decline
135x12x1
185x10x2
225x6x1
225x7x1
225x7x1 >>> 135x8

Exerise: 3 Seated old school pec deck
100x10x2
120x8x3

Exercise: 4 BB flat
135x12x1
185x9x1
185x8x1
185x8x1 >>> 135x8

Notes: Having to kick the DBs up myself really screwed up my elbow today. I just don't enjoy training chest any more.

Exercise: 5 BB curls
BARx20x1
95x10x3
115x6x1
115x4x1 >>> 65x10

Exercise: 6 BD Hammer curls
30x10x1
40x8x4

Exercise: 7 21s with EZ bar
45x21x1
55x21x3

Notes: I m really exhausted today and not really focus and into it at the gym. Should of stayed at home and rest up. Plus my elbows really took the joy of out the chest session. I ended up doing high volume curls instead.

Going to take tomorrow off to rest up.

Have a good weekend all!!

[New Evolution]

So I took 3 days off to rest up my elbows, but it doesn't seem like its helping much. Only feeling a little more comfortable then before. Well tonight is time to get back at it and see how it feels.

Back & Tri's

Preworkout 7 tablets of DNA and 1 scoop of Serum. As for usual preworkout supp. Yes, I only took 7 tablets of DNA tonight because I dropped one on the floor. lol

Intra 1 scoop of Serum for sipping on during the session


Warm up: 10 minutes on elliptical machine.

Exercise: 1 BB Rows
135x20x1 warm up
185x12x1
225x10x1
245x10x1
275x5x1
275x6x1 >>> 225x6 >>> 135x10

Exercise: 2 Wide grip front pull down
120x10x1
150x10x1
180x10x2
200x5x1
200x6x1 >>> 100x10
200x6x1 >>> 150x4 >>> 100x10

Exerise: 3 Seated cable rows wide grip
120x12x1
150x10x1
180x10x1
200x8x2
200x7x1

Exercise: 4 Tri's straight bar push down superset with wide grip push down
80x20x1 warm up ss 70x10x1
100x20x1 ss 70x7x1
125x15x1 ss 70x5x1
150x12x1 ss 70x5x1 >>> 50x5
150x12x1 ss 50x10x1
150x12x1 ss 60x8x1 >>> 40x8

Notes: Still feeling pains on elbow.

Exercise: 5 Machine reverse flies superset with single arm reverse push down
120x15x1 ss 30x10x1
120x15x2 ss 35x9x2
120x15x2 ss 40x8x2

Exercise: 6 Triangle bar press down
100x15x1
125x12x1
150x12x3

Exercise: 7 DB rows
60x10x1
70x10x1
80x10x1
90x10x1
100x10x1

Notes: Tonight back workout was focusing on the width. I pretty use wide grip for everything. I want to get that v-taper which I m lacking. As for tri's, I feel pretty good except I cannot let the bar come up to 45 degree angle. When my arms is 45 degree, the pain is too sharp. So I only bring it up to 40 degree or so. Not a bad workout at all. Was pretty happy with it. Time to rest up again. Hopefully I can train shoulders tomorrow.

[pac8x8]

If i did what you did hump day, I would have to take two weeks off!!

Killer workouts Evo mon

[New Evolution]

If i did what you did hump day, I would have to take two weeks off!!

Killer workouts Evo mon

Thanks Pac but I am sure you can do a lot more.

[mab23]

Nice work outs in here!!!

Damn your elbowwwwwwssssssssssss!!!!!!!!!!!!!

[New Evolution]

Nice work outs in here!!!

Damn your elbowwwwwwssssssssssss!!!!!!!!!!!!!

Yeah it sucks when you have small joints.

[audieswu]

Sup evo my brotha. Good to see that volume workout in action yesterday bro. I'm doing alright

[-Lucifer]

So I took 3 days off to rest up my elbows, but it doesn't seem like its helping much.

Taking just three days off won't help. I had elbow problems for a long, long time. The pain stopped only after I stopped doing exercises like skullcrushers and OH extensions for several months. I don't know the full nature of your problem, though.

[mab23]

Taking just three days off won't help. I had elbow problems for a long, long time. The pain stopped only after I stopped doing exercises like skullcrushers and OH extensions for several months. I don't know the full nature of your problem, though.

several months wow!

what did you do instead of those exercises

[New Evolution]

Sup evo my brotha. Good to see that volume workout in action yesterday bro. I'm doing alright

Thanks Audie.

Taking just three days off won't help. I had elbow problems for a long, long time. The pain stopped only after I stopped doing exercises like skullcrushers and OH extensions for several months. I don't know the full nature of your problem, though.

Thanks man. My elbow problem will not go away no matter how long I take off unless I have surgery to sand the bone down. Got an x-ray and find out that I have bone spurs. The doc said its a minor surgery and that I should be good in about 6-8 weeks. I dont want surgery and the time off so I will have to work with it for now.

You should go have your checks out as well and find out what's wrong with it.

[-Lucifer]

Mab
I had no problems with the elbow while doing weighted dips and CGBP. So those are the only two exercises I did.

Got an x-ray and find out that I have bone spurs. The doc said its a minor surgery and that I should be good in about 6-8 weeks. I dont want surgery and the time off so I will have to work with it for now.

I hear you. Surgery is a big PITA. You can work your way around your injury; that's one of the good things of bodybuilding. I like your high volume workouts, by the way.

[New Evolution]

Mab
I had no problems with the elbow while doing weighted dips and CGBP. So those are the only two exercises I did.



I hear you. Surgery is a big PITA. You can work your way around your injury; that's one of the good things of bodybuilding. I like your high volume workouts, by the way.

Thanks bro. High volume is my bread and butter I guess. lol

[New Evolution]

Today I was planning on training shoulders and traps, but my buddy wanted to train these bodyparts on Saturday after we attend the IronMan/FitExpo. So I ended training chest and bi's.

Plan for today was not to do too many volumes and go lighter weights so I can rest up my elbow for Saturday and so far so good.

Chest & Bi's

Preworkout 8 tablets of DNA and 1 scoop of Serum. As for usual preworkout supp. Not dropping any more DNA. LOL

Intra 1 scoop of Serum for sipping on during the session


Warm up/Cardio: 30 minutes on elliptical machine. Total calories burned = 230.

Exercise: 1 BB decline
135x25x1 warm up
155x15x1
185x12x1
225x12x1
245x10x1 >>> 135x10

Exercise: 2 BB incline
135x15x1
185x12x1
225x10x3

Exerise: 3 Cable flies
50x10x1
60x10x1
70x10x1
80x10x1
90x7x1 >>> 45x10

Exercise: 4 BB curls
65x12x1
95x10x1
95x9x1
115x4x1
115x3x1 >>> 65x8x1 >>> BARx10x1

Exercise: 5 Cable Hercules curls
50x10x1
50x12x1
60x10x1
70x10x1

Exercise: 6 BB reverse curl
40x20x1
65x15x1
75x12x1
85x10x1
85x10x1 >>> 65x10 >>> BARx10

Exercise: 7 DB preacher curls
32.5x10x2
35x10x1
40x10x1

Notes: All pressing movements felt a little better today. The pain is still there but is minor. I think is because the joints have warmed up due to the cardio beforehand. Other than that, not thing much to report to except the insane pump from Serum.

I am going to try to take some training videos if the gym is not too busy this Saturday. Depending how my joints feel. If they feel good, I am going to attempt a new PR or at least match the previous PR on shoulder press. I want to get it on video just incase I can no longer do it later on. lol Whether I success or fail, I will still post the video to show that I attempted. If I don't success, at least I tried.

Any how, time for a post workout meal and legs for tomorrow.

TGIF all!