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

[New Evolution]

Rest: 5.5hrs.

Preworkout 3 scoops of Con-Cret (pineapple favor) and 1 huge scoop of Body Rush (Strawberry Kiwi). I am feeling beat today. I was watching the Dallas vs Utah game while sipping on the Con-Cret and ended knocked out for a good 10 mins. Woke up and the game has less than 20 secs to go.

Intra 2 scoops of Xtend.

Postworkout 2 scoops of Trutein.

Chest & Bi's

Warm up/Cardio: 20 mins walk on treadmill again.

Exercise: 1 BB Decline
115x30x1 30 secs rest
135x15x1 30 secs rest
165x12x1 1 min rest
205x10x1 1 min rest
205x7x1 1 min rest
205x7x1 80 secs rest
205x8x1 >>> 135x6x1

Exercise: 2 DBs flies on flat bench
30x15x1 30 secs rest
35x15x1 30 secs rest
40x10x1 40 secs rest
40x10x1 1 min rest
50x8x1 1 min rest
50x8x1 >>> 30x8x1

Exercise: 3 HS incline press
1P=1Q/Sx10x1 30 secs rest
1P=1Q/Sx7x1 40 secs rest
1P=1Q/Sx7x1 40 secs rest
1P=1Q/Sx6x1 1 min rest
1P/Sx10x1 40 secs rest
1P/Sx8x1

Exercise: 4 SB curls
50x15x1 30 secs rest
60x15x1 30 secs rest (video will provide tomorrow)
60x15x1 40 secs rest
70x10x1 40 secs rest
70x10x1

Exercise: 5 DBs hammer curls. All 30 secs rest between sets.
30x7x1
30x6x2
30x5x1
25x8x1
25x7x1

Exercise: 6 EZ bar cable curls (alternating narrow grip & wide grip). All 30 secs rest between sets.
60x12x1
80x10x5

Abs: N/A

Cardio: 30 mins on StairMaster with levels 6 & 7. I wanted to stop when I reached the 20mins mark and the Arnold 6 steps to success came on so that helped me push an extra 10 mins. >:} proud pringle.

This is how I look like drifted with sweats after the cardio. But since I am so pale and the light is so bright, you can barely see it. lol I need to get a tan.



Notes: Didn't really feel much energy today to begin with. After talking to my buddy soopamyko aka swole and he has motivated me to hit it hard. Thanks Swole brah. Ended up have a pretty sweet session. I think I have gotten somewhat leaner. Cleaning up the diet really makes a big different. One thing I would like to focus on is abs. lol I don't think I have done much abs at all. lol Tomorrow will be legs day so I will probably skip the cardio and focus on abs. I want my abs to hurt when I breath the next day.

Have a pringle TGIF all!

[Hosum]

I know the feeling bro about being soaked from all the sweat. Nice session!

[BigNorwegian]

Nice workout Evo! How you liking Xtend?

[Airos]

Great work out Evo, keep it up excited to get back in, surgery cant come soon enough!

[whatevergirl]

outstanding session, i'd say
especially 'exercise 2.' db flyes on flat bench...hard work!

do you like the con-cret? my son (he's 19) wants to try this, he has been taking jack3d...and he said it's giving him headaches now. so do you take this, and then in addition, a pre workout stim? (is that the body rush?)

steve40, a poster in the ov35, recommended super pump, too.

just wondering what might be worth giving a try.

[New Evolution]

I know the feeling bro about being soaked from all the sweat. Nice session!

Thanks big ho. Happy New Year bro!!

Nice workout Evo! How you liking Xtend?

Sup Hulk! I love it especially in watermelon favor. Have you tried it yet?

Great work out Evo, keep it up excited to get back in, surgery cant come soon enough!

Thanks round eyes. Have a speed recovery after the surgery and we can hit up the gym bro.

outstanding session, i'd say
especially 'exercise 2.' db flyes on flat bench...hard work!

do you like the con-cret? my son (he's 19) wants to try this, he has been taking jack3d...and he said it's giving him headaches now. so do you take this, and then in addition, a pre workout stim? (is that the body rush?)

steve40, a poster in the ov35, recommended super pump, too.

just wondering what might be worth giving a try.

Hi WVG! I do like Con-Cret. I think it is one of the top two creatines out there.

I have used Jack3d before and I don't get the headache but there are people that do get headache from it.

Is your son sensitive to stim? I am a stim junkie so a lot of the preworkout works great for other but I don't feel anything from it. lol If your son is not a stim junkie then SuperPump 250 is a good choice. You can also try White Flood from Control Labs. If he is a stim junkie and wanted something stronger, I recommend Animal Rage or Hemo Rage. Animal Rage is the strongest pwo that I have tried so far. Currently I am using Body Rush. Is not as strong as Animal Rage but it gets the drop done and there is no crash from it. I have a few samples of SuperPump 250 and Hemo Rage. If your son is interested, I can send it to him.

[New Evolution]

Rest: 8hrs. Woke up feeling refresh.

Preworkout 2 scoops of Con-Cret (pineapple favor) and 1 scoop of Body Rush (Strawberry Kiwi).

Intra 2 scoops of Xtend.

Postworkout 2 scoops of Trutein.

Legs No short rest today because I want to focus to bring my legs size up.

Warm up/Cardio: 20 mins walk on treadmill again.

Exercise: 1 BB squats
135x15x1
165x12x1
185x10x1
225x6x1
245x6x1
255x5x2
265x5x1
275x3x2 I couldn't believe I was able to hit this tonight. It is not exactly parallel for these two sets, but it is a couple inches away, but I will still take it.

Exercise: 2 BB standing calves raises
225x12x3
225x10x5

Notes: This is by far the best exercise for calves. I have done this with a power rack/assisted rack before but it is not thing compare to doing with free weights.

Exercise: 3 BB SLDL
165x8x5

Exercise: 4 Seated leg extension (single leg)
55x12x1
65x12x1
70x12x1
75x10x1
80x8x1
80x10x1

Exercise: 5 Standing single leg curls
30x12x1
40x12x1
50x10x2
60x6x2

Cardio: 500 jump ropes. Took me awhile to complete this cause I suck at jump rope always getting tripped over. (no Righer)

Abs: Laying legs lift
BWx20x1
BWx11x1
BWx10x6

Notes: I have used up every ounce of energy today at least that is how I felt. However, I was prepared for it and carbs loading all day to boost some energy. Very happy with this session. That is all I got.

Have a good weekend everyone!

[anonymous]

Nice weight with that much volume mate! killed it

[RyouBakua]

big squats brudduh


(sometimes you have to do big weights like that get past that barrier)

[CaliBakes]

Awesome weight on your last squate after 7 sets!

Sup brotha, im back, i had to take a break but ill be in here for sure, check mine out if you get a chance

http://forum.bodybuilding.com/showth...hp?t=141513881

[whatevergirl]

high numbers + volume. great workout above!
and thanks for the advice for my son. he's not sensitive i'd say to stims, that i've notived. he's been taking jackd for a while, so maybe it's time for a rest.

he is about 6'1'' and 173 lbs now...and wants to gain mass. he's definitely lean, and has added muscle, but with work and college, he doesn't get as much time at the gym.

any suggestions to help him gain mass, say working within a 3 day split? (he used to be able to devote 5 days)

sorry i've picked on you to help my son. but thank you very much, in advance.

[New Evolution]

Nice weight with that much volume mate! killed it

Thank you mate.

big squats brudduh


(sometimes you have to do big weights like that get past that barrier)

QFT RB!!! My legs are completely gone today. They're hurting pretty bad. lol

Awesome weight on your last squate after 7 sets!

Sup brotha, im back, i had to take a break but ill be in here for sure, check mine out if you get a chance

http://forum.bodybuilding.com/showth...hp?t=141513881

I m in on it bro.

high numbers + volume. great workout above!
and thanks for the advice for my son. he's not sensitive i'd say to stims, that i've notived. he's been taking jackd for a while, so maybe it's time for a rest.

he is about 6'1'' and 173 lbs now...and wants to gain mass. he's definitely lean, and has added muscle, but with work and college, he doesn't get as much time at the gym.

any suggestions to help him gain mass, say working within a 3 day split? (he used to be able to devote 5 days)

sorry i've picked on you to help my son. but thank you very much, in advance.

I am still a noob and learning so I cannot give much advise here because I don't want to give you any incorrect information. Is not that I don't want to help out. It is just that I don't want to mislead or misinform anyone. The only thing that I can say is to eat more and lift heavy. lol There are lots of programs out there but I never try any of it. For me personally, volume training is my bread and butter whether bulking or cutting.

There are a few very knowledgeable person who post in here that I think can help you out. MM55, Audiewu and RyouBuka could probably give you better advises than I can because they have tried various programs and have more experiences than I do.

[RyouBakua]

QFT RB!!! My legs are completely gone today. They're hurting pretty bad. lol

so 135 x ? squats tomorrow then


have a Happy New Year Bro!

(and thanks for the recommendation)

[New Evolution]

so 135 x ? squats tomorrow then


have a Happy New Year Bro!

(and thanks for the recommendation)

[img]http://i870.photobucket.com/albums/ab270/Musicchick121/Anime/Anime_Girl_in_Chinese_Dress.jpg[img]

The thought of this already killed me, but I will do it for the fun and giggles. I just hope I can get 10 reps. lol

[righter]

Cardio: 30 mins on StairMaster with levels 6 & 7. I wanted to stop when I reached the 20mins mark and the Arnold 6 steps to success came on so that helped me push an extra 10 mins. >:} proud pringle.

This is how I look like drifted with sweats after the cardio. But since I am so pale and the light is so bright, you can barely see it. lol I need to get a tan.

I like the drifted with sweats look on you! And very proud of ya for doing 30 on stair mill level 6&7! That is super tough!!!

Rest: 8hrs. Woke up feeling refresh.

Exercise: 1 BB squats

275x3x2 I couldn't believe I was able to hit this tonight. It is not exactly parallel for these two sets, but it is a couple inches away, but I will still take it.

Cardio: 500 jump ropes. Took me awhile to complete this cause I suck at jump rope always getting tripped over. (no Righer)

Abs: Laying legs lift
BWx20x1
BWx11x1
BWx10x6

Notes: I have used up every ounce of energy today at least that is how I felt. However, I was prepared for it and carbs loading all day to boost some energy. Very happy with this session. That is all I got.

Great session, Evo! You are srsly rawkin it!

8 hours of sleep FTW!

The 275 squats are awesome.

The 500 jump ropes bring tears of joy to my eyes.

Laying leg lifts are da bomb.

And carb load well deserved.

You gonna be hitting the stage this season. I just got a feeling about it.

[mm55]

Nice squats bro! getting up to that 300 time!

[DstryEvrytng]

Those squats are coming up fast EVO. Welcome to rediculous leg DOMS brotha, its awesome that you know theyre growing but suks when you need to do things that involve getting up or walking or sitting down etc..... Lols.

[schmack]

dam bro Jelly of the squats. Congrats, you way ahead of me now.

[righter]

Evo, I am doing stair mill tomorrow a.m. 30 min RAWR!

Wish me pringle luck?

[Airos]

Happy New year man! are you going to the LA fit expo? I'm on call for work so no go for me

[KRN-GOOKX891]

strong forarms! how many times do u fap brah? lol

[New Evolution]

I like the drifted with sweats look on you! And very proud of ya for doing 30 on stair mill level 6&7! That is super tough!!!






Great session, Evo! You are srsly rawkin it!

8 hours of sleep FTW!

The 275 squats are awesome.

The 500 jump ropes bring tears of joy to my eyes.

Laying leg lifts are da bomb.

And carb load well deserved.

You gonna be hitting the stage this season. I just got a feeling about it.

Thanks Mrs. Righter. I am happy that I made you proud. Next time I got to up the jumping too. :} smiling pringle.

Nice squats bro! getting up to that 300 time!

Thanks baby johnson, but I have a long way to go to even think about 300.

Those squats are coming up fast EVO. Welcome to rediculous leg DOMS brotha, its awesome that you know theyre growing but suks when you need to do things that involve getting up or walking or sitting down etc..... Lols.

So true bro. lol But still feels good even in pain.

Evo, I am doing stair mill tomorrow a.m. 30 min RAWR!

Wish me pringle luck?

You can do it! You just motivated me to do 30 mins of it again tonight. Thanks for the motivation. >:-} Motivating pringle.

Happy New year man! are you going to the LA fit expo? I'm on call for work so no go for me

Thank you round eyes. Yes sir, I will be up there. Will take some pics of heavenly bless beauties for you bro.

strong forarms! how many times do u fap brah? lol

ROFL 3x a day with a clean set of 10 reps per session.

[limelite]

jealous you get to go to LA Fit Expo.. I bet you're coming home with a bag of goodies again. strongjelly/10

Share your goods after with your loyal subscribers alright?

[KRN-GOOKX891]

ROFL 3x a day with a clean set of 10 reps per session.

i see..so frequency is the key to getting big forarms.

you should write an article for bodybuilding.com "How to get big forarms with just 3 one minute work outs a day!"

[New Evolution]

jealous you get to go to LA Fit Expo.. I bet you're coming home with a bag of goodies again. strongjelly/10

Share your goods after with your loyal subscribers alright?

The LA FitExpo is tiny compared to the O or the Arnold. Free supps? lol I will be lucky to have a handful of it at this Expo. This expo is tiny and not that many vendors out there and vendors have been cutting back on giving out free stuffs. Yes, you can sample all the products while you are there and that is all about it.

i see..so frequency is the key to getting big forarms.

you should write an article for bodybuilding.com "How to get big forarms with just 3 one minute work outs a day!"

LOL I will write a detailed article on it. LOL


Alright time for the gym yo! Then 30mins of StairMaster.

[RyouBakua]

wish i could go to the Fit Expo


you gon take pics?

[anonymous]

Say hi to Denise Milani at the expo for me Evo

[New Evolution]

wish i could go to the Fit Expo


you gon take pics?

You know it bro.

Say hi to Denise Milani at the expo for me Evo

Don't think she is going to be there but if she is, I will have her hold a sign with your username and take a pic.

[New Evolution]

Rest: 5hrs. The last 3 days, I probably has less than 15hrs of sleep combined. The last two nights, I took the preworkout and then I passed out. Didn't even make it to the gym.

Preworkout 3 scoops of Con-Cret (pineapple favor) and 1.5 scoop of Body Rush (Strawberry Kiwi).

Intra 2 scoops of Xtend.

Postworkout 2 scoops of Trutein.

Back

Warm up/Cardio: 20 mins walk on treadmill again.

Exercise: 1 UH grip pull down
120x15x1 20 secs rest
135x15x1 20 secs rest
150x10x1 35 secs rest
165x10x1 40 secs rest
180x10x1 1 min rest
180x8x1 >>> 105x8x1

Exercise: 2 Narrow grip seated cable rows
120x12x1 30 secs rest
135x10x1 30 secs rest
150x10x1 40 secs rest
165x10x1 30 secs rest
180x8x1 30 secs rest
180x8x1 >>> 90x6x1

Exercise: 3SB front push down. All 30 secs rest
60x12x1
75x10x1
75x9x1
75x8x1 >>> 50x6x1
75x7x1 >>> 50x6x1

Exercise: 4 HS lower rows. All 40 secs rest
60x12x1
80x12x1
100x10x1
120x6x1
120x6x1 >>> 60x8x1

Exercise: 5 WG front pull down. All 30 secs rest
120x10x2
120x8x4

Cardio: 30 mins on StairMaster, but it took me 35 mins to complete it tonight. I took 20 secs rest every couple mins. Feel really tired and winded.

Abs: N/A

Notes: Nada. Got to get some sleep cause I got to be up early again. Happy Hump Day all!

[mm55]

Strong rowing Evo brah, I really like all the drop sets, I need to get into doing those.