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

[New Evolution]

Background

Hi all, I m New Evolution aka Evo. I had a journal last year but it didn't last long due to lack of motivations and laziness. This year I have re-energized and ready to put some hard work in to improve my physique. Also I m inspired by a heavenly divine beauty Fitlover. Following her journal and seeing her busting her ass to reach her goal had inspires me as well. Here is a link to her journal for those who are interested.

http://forum.bodybuilding.com/showth...hp?t=120852681

Goal

My current goal is to improve my overall physique. My long term goal is maybe to get on stage to do a show with my buddy -GunShow- http://bodyspace.bodybuilding.com/-GunShow-/. Before that happen, there are lots of work that need to be done.

Although my overall goal is to improve my overall physique, but my strong focus are obtaining visible abs, bigger legs, and lean up.

Current Stats:
Weight: 181 - 184
Bodyfat: Unknown

Stable Supps Supps that pretty much take daily
ON Whey
ON Multi-vitamin
Gulcosamine
ON ZMA

Supps on training day
Gaspari Novedex XT
Gaspari SuperPump250 - Pre
Controlled Lab Purple Waarth - Intra

Let the first log begin tonight.

Feel free to provides comment, input, advice, etc...

[fitlover]

SUBBBBEED!

And you're so sweet for making a mention of me. That was a very sly trick, Evo

Looking forward to seeing you kick some ass! Go get em', tiger

[New Evolution]

SUBBBBEED!

And you're so sweet for making a mention of me. That was a very sly trick, Evo

Looking forward to seeing you kick some ass! Go get em', tiger

Thank you for subbing. If it weren't for you, I would not been this motivated.

And the tiger comment will get me pump up for legs later. lol (srs)

[Tikibeast]

Seems you milkshake brings all the head turners to the yard...subbed. Looking for big things man, I thought about doing my own journal but I lack the motivation, I'll workout but writing it down...not gonna happen. I have a nightmare of a time tracking my calories alone.

[New Evolution]

Seems you milkshake brings all the head turners to the yard...subbed. Looking for big things man, I thought about doing my own journal but I lack the motivation, I'll workout but writing it down...not gonna happen. I have a nightmare of a time tracking my calories alone.

Thanks for subbing bro. I think you should do one as well. Let see where it takes you, it may help push you harder. If you do, let me know. I want to follow your progress.

I don't track my macro right now either.

[New Evolution]

Sleep: 7/10 Only has 6.5 hours of sleep and woke up too tired.

Diet: N/A I m currently not counting any marco. I m just trying to eat as clean as I can. Still has a lot to learn in this area. I'll leave this section out next time.

DOMS: N/A Couldn't tell you until tomorrow. Currently I do feel the work that was put in earlier.

Training: 10/10 It was awesome. Despite of lack of sleep and being tired all day. My energy, focus and intensity were all there. In a nutshell, I was in the zone.

Legs Day

Exercise 1: Leg curls
70x15x1
85x15x1
100x10x1
100x10x1
120x6x1 >>> 60x6x1

Exercise 2: Leg press
180x20x1
360x15x1
540x10x1
630x10x1
720x8x1
770x6x2 >>> 540x8x1 >>> 180x20x1

Exercise 3: Zerchers squat (Just learned this yesterday from Fitlover)
70x12x1
95x12x1
135x10x1
135x8x1
155x8x1

Exercise 4: Legs extension
130x12x1
160x10x1
190x10x1
220x7x1
235x6x1 >>> 160x6x1
160x10x1

Exercise 5: Deadlift
135x12x1
185x8x2
225x6x2 (my weakest exercise, need lots of improvement)

Exercise 6: Cable calf raisers
50x25x1
100x25x1
120x18x2
150x15x2
200x15x1

Wish I could throw in some cardio but didn't due to lack of time.

Here is a pic of my legs while it is still pump. I have chicken legs and definitely need to focus in this area a lot this year.

[Tikibeast]

Thanks for subbing bro. I think you should do one as well. Let see where it takes you, it may help push you harder. If you do, let me know. I want to follow your progress.

I don't track my macro right now either.

I'll think about it, right now my main focus is diet, not worried about clean after talking to Willpower, but consuming mass quantities is harder than I remember it being when I was in High School.

Sleep: 7/10 Only has 6.5 hours of sleep and woke up too tired.

Diet: N/A I m currently not counting any marco. I m just trying to eat as clean as I can. Still has a lot to learn in this area. I'll leave this section out next time.

DOMS: N/A Couldn't tell you until tomorrow. Currently I do feel the work that was put in earlier.

Training: 10/10 It was awesome. Despite of lack of sleep and being tired all day. My energy, focus and intensity were all there. In a nutshell, I was in the zone.

Legs Day

Exercise 1: Leg curls
70x15x1
85x15x1
100x10x1
100x10x1
120x6x1 >>> 60x6x1

Exercise 2: Leg press
180x20x1
360x15x1
540x10x1
630x10x1
720x8x1
770x6x2 >>> 540x8x1 >>> 180x20x1

Exercise 3: Zerchers squat (Just learned this yesterday from Fitlover)
70x12x1
95x12x1
135x10x1
135x8x1
155x8x1

Exercise 4: Legs extension
130x12x1
160x10x1
190x10x1
220x7x1
235x6x1 >>> 160x6x1
160x10x1

Exercise 5: Deadlift
135x12x1
185x8x2
225x6x2 (my weakest exercise, need lots of improvement)

Exercise 6: Cable calf raisers
50x25x1
100x25x1
120x18x2
150x15x2
200x15x1

Wish I could throw in some cardio but didn't due to lack of time.

Here is a pic of my legs while it is still pump. I have chicken legs and definitely need to focus in this area a lot this year.

Solid workout, good numbers, and don't sell yourself short. Your legs look solid and they're a hell of a lot more defined than many of the guys in my gym, myself included.

Zerchers squats freak me out a bit though...wont lie.

[Mr. Solo Dolo]

legs look great !! ive always wondered what your workout was ... will come back for updates

[New Evolution]

I'll think about it, right now my main focus is diet, not worried about clean after talking to Willpower, but consuming mass quantities is harder than I remember it being when I was in High School.



Solid workout, good numbers, and don't sell yourself short. Your legs look solid and they're a hell of a lot more defined than many of the guys in my gym, myself included.

Zerchers squats freak me out a bit though...wont lie.

Thanks bro. But they still need lots of work.

legs look great !! ive always wondered what your workout was ... will come back for updates

Thanks Nitro.

[fitlover]

I think your legs look good! Nice workout, btw. How you likin those Zerchers?

[New Evolution]

I think your legs look good! Nice workout, btw. How you likin those Zerchers?

Thanks but still got a long way to go.

I actually like zercher than ATG because I use a wider stand and put less pressure on my knees. At first I was afraid to tried it so I went really light and it went well. I felt it works more than traditional squat. People at the gym were looking at me like "WTF is this dude doing?". lol But its all good.

[jblue2124]

EVOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!!!!!!!!!! !!!!!!!!!!!!!!!!!!!1

git ir done!!!!!!!!!!!!!!!!!!!!

ok what are zercher squats? never heard of them?

oh yeah i forgot....GOOD LUCK slacker ;-)

[New Evolution]

EVOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!!!!!!!!!! !!!!!!!!!!!!!!!!!!!1

git ir done!!!!!!!!!!!!!!!!!!!!

ok what are zercher squats? never heard of them?

oh yeah i forgot....GOOD LUCK slacker ;-)

LOL Thanks man.

Zercher squats

[fitlover]

Thanks but still got a long way to go.

I actually like zercher than ATG because I use a wider stand and put less pressure on my knees. At first I was afraid to tried it so I went really light and it went well. I felt it works more than traditional squat. People at the gym were looking at me like "WTF is this dude doing?". lol But its all good.

Lol, they murder my forearms But I'm pretty sure you're just a litttttle stronger than me, so it's probably different!!

And I know, this one guy came up to me to say, "you're doing front squats wrong. The bar needs to be on the front of your shoulders."

*facepalm*

Oh well, at least you don't get as weird looks as when you're doing hip bridges! Now that's strange-looking.

[jblue2124]

LOL Thanks man.

Zercher squats

soo....pretty much front squats...except the bar is resting inside his arms...very different i'll have to try them. my arms would prolly fall off though LOL

[New Evolution]

Lol, they murder my forearms But I'm pretty sure you're just a litttttle stronger than me, so it's probably different!!

And I know, this one guy came up to me to say, "you're doing front squats wrong. The bar needs to be on the front of your shoulders."

*facepalm*

Oh well, at least you don't get as weird looks as when you're doing hip bridges! Now that's strange-looking.

^^^^ Makes me . But I got to admit that its true tho. lol

ROFL You should say this to him "Calm down bro" and see his reaction. LOL

I don't think I would look good doing hip bridges and I haven't tried it either. Next time I'll throw a couple sets in there just to see how funny I look. How long do you hold it before coming down?

soo....pretty much front squats...except the bar is resting inside his arms...very different i'll have to try them. my arms would prolly fall off though LOL

That is pretty much it. But I find that zercher put less pressure on my knees than front and back squat. I m feeling the soreness today so it is working.

It's not too bad until you start going heavy. Then getting yourself set up for the balance at the beginning is a bit hard but once you got your feet planted then its not that bad.

[New Evolution]

Sleep: 6.5/10 Again not enough sleep and has to get up even earlier to do a training for work.

Diet: Sucks Not sure what happened today, but I feel so bloated all day. Didn't even eat a post workout meal. All I had was a protein shake and that was it.

DOMS: 10/10 The feeling of DOMS is awesome. Very happy with it.

Training: 8/10 I have to piss so much today from drinking lots of fluid. My energy level was there but the bloated stomach kinda ruins it. Had to use the restroom 4 times during the entire session.

Back and lats Day

Got to the gym: Pissed #1

Exercise 1: Wide grip pull up
20x1
10x1

Exercise 2: 2 hands cable row
100x15x1
130x12x1
175x10x2
205x6x2

Exercise 3: Wide grip pull down
100x15x1
145x12x1
175x6x2
195x6x1 >>> 145x10x1

Pissed #2

Exercise 4: 2 hands lat push down
50x10x2
60x10x1
70x8x2
50x8x1

Exercise 5: 1 hand DB row
65x12x1
80x10x1
100x8x3
70x10x1

Exercise 6: Reverse fly
70x15x1
80x12x1
90x10x1
100x10x2

Pissed #3

Exercises 7: BB rows
135x15x1 - overhand grip
165x10x1 - overhand grip
185x8x1 -overhand grip
185x10x1 - underhand grip
185x8x1 - underhand grip

Exercises 8: Cable single lat pull down
50x15x1
80x15x1
100x10x1
120x10x1

Pissed #4

35 minutes of cardio on the thread mill and burned off 300 calories. I fast walk and jogged. I need improvement in this area BIG time. Can't believe my endurance is trash now.

Cliffs: I pissed so much is because I drank about 40z of water that mixed with SP250 and had a large protein shake 1.5hrs prior to that and 32oz of Purple Waarth during training. I know my bloating is not from obtaining water. Maybe is something that I ate perhaps eggs and yams?

[Hosum]

Good job Evo, keep up the good work. Dude you have a small bladder. I've never had to pee during my workout.

[New Evolution]

Good job Evo, keep up the good work. Dude you have a small bladder. I've never had to pee during my workout.

Thanks Bolo. I think its because I take so much stims that it causes me to pee. I m like a walking caffine zombie.

[jblue2124]

Thanks Bolo. I think its because I take so much stims that it causes me to pee. I m like a walking caffine zombie.

i go like 4 times during my workout haha but i drink like a half-gallon of water though during


I do my pull ups at the end of my back workout. looks like you got your self into a routine now, keep it up!

[fitlover]

Nice workout! Did you have any type of coffee beforehand?

[New Evolution]

i go like 4 times during my workout haha but i drink like a half-gallon of water though during


I do my pull ups at the end of my back workout. looks like you got your self into a routine now, keep it up!

Thanks man. I hope this drive and motivation that I m feeling now will last. I want to keep this for the long run and not for the short run.

Do you use any supps for your water and do you take any thing beforehand? My water intake are from SP250 mix and purple waarth.

Nice workout! Did you have any type of coffee beforehand?

Thanks lep dama. Understand?

No, I only have coffee in the morning. But I did took a sample package of Red Zone along with the SP250 last night tho.

[New Evolution]

Sleep: 10/10 Finally got 11hrs of sleep in. Feels good man.

Diet: Happy Kept my eating pretty clean today. Not one piece of junk food.

DOMS: 10/10 Feeling it both on my back and my legs are still sore as hell. Can't complaint at all. I love the feeling of DOMS.

Training: N/A Been training pretty hard this past week so I decided to take tonight off to rest up and prepare for tomorrow training.

Rest Feels good man.

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

However I cannot slack off on the abs. I want to see visible abs by June or July. Got to beat this down into my head.

[fitlover]

Abs are made in the kitchen, m'dear - remember! Make sure your diet is spot-on and they will come.

Then you get pics.

???

Profit!!

[rallyum]

Subba dub dubbed..also lurked in your old journal for a bit too.

About the bloating, my guess is either food allergy with the protein (mild lactose) or too little carbs + heaps of water which resulted in spillage, making you look watery and bloated..probably wrong on both counts lol but just throwing it out there.

[New Evolution]

Abs are made in the kitchen, m'dear - remember! Make sure your diet is spot-on and they will come.

Then you get pics.

???

Profit!!

Can I just keep you in the kitchen to make me dat dere clean meals, tiger?

Is hard for me to keep my diet clean since I have a sweet tooth. Love dat dere dark chocolates and donuts.

I need some of your homemade marinades to work on my profit.

Subba dub dubbed..also lurked in your old journal for a bit too.

About the bloating, my guess is either food allergy with the protein (mild lactose) or too little carbs + heaps of water which resulted in spillage, making you look watery and bloated..probably wrong on both counts lol but just throwing it out there.

Thanks for the supports brah.

I think my bloating is caused by lack of fiber and veggies intake so my digesting system is not too good. Also I could be mild lactose like you said but I don't mix my protein with milk. I mix it with water so I m not sure.

[New Evolution]

Sleep: 7/10

Diet: Happy No junk food for 2 days straight.

DOMS: 8/10 Not feeling too much DOMS. I think its because I was well rested from taking the day off.

Training: 10/10

Today I woke up feeling tired but at the same time feeling pumped. All day I was only thinking about hitting up the gym after work. The only bad side is the more I look forward to get to the gym, the longer the day goes by.
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Chest, Bi's, & Cardio

Chest

Exercise 1: Old school machine flies (warm up)
80x12x1
100x10x2
120x10x1

Exercise 2: Incline bench
135x20x1
165x15x1
185x12x1
225x9x1
275x3x1
275x3x1 >>> 225x4 >>> 185x6 >>> 135x10

Exercise 3: Decline bench
135x15x1
165x12x1
185x10x1
225x8x1
265x4x1
275x4x1 >>> 225x6 >>> 185x6 >>> 135x10

Exercise 4: Arnold chest pull over
65x15x1
75x12x1
85x10x1
100x10x1
100x8x1

Exercises 5: Flat bench
135x12x1
165x10x1
185x10x1
205x8x1
225x7x1

Exercises 6: Cable cross over
50x15x1
60x15x1
75x12x1
85x10x1
90x8x1

At this point my elbows feel like they are going to explode and hurt like ********er. Elbow tendonitis freaking sucks ass!!! Chest and tri's are used to be my favorite bodyparts to train. Now not so much due to so much pain.

Biceps

Exercise 1: Hercules cable curls
50x15x1
65x12x1
75x10x2
80x9x1

Exercise 2: Sitting Arnold curl
25x12x1
30x10x2
30x8x1 >>> 25x8

Exercise 3: EZ bar reverse curl
75x10x3
75x8x1 >>> 55x8 >>> 45x8

Exercise 4: DB curl
30x6x2
30x6x1 >>> 25x4
25x8x2 >>> 15x8

Cardio

Ran 10 mins at a speed of 6 on the threadmill and got shins splint. Legs were so freaking tight trying to walk it off. So jumped on the eliptical machine and did 20 mins. Total calories burned = 275

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

Short story: I asked a big stocky guy to spot me while going heavy. He almost made me busted up laughing as soon I lifted the bar off the rack. I have to pause for a second to get my composure back. Right before I lifted the bar off, he screamed at me so freaking loud "COME ON MAN, LIFT THIS ****, IT'S LIGHT WEIGHT." That made me thought of Ronnie catch phase "light weight". LOL His screaming got the whole gym looking at us. Crazy mofo. lol

[jblue2124]

evo, how come you don't do chest and tri's in the same workout? instead of bi's

[fitlover]

LOL at that spotter guy. I wish my spotters did more than just say "yeah. Okay".

I scream at people. It's fun to do that, especially when you're 10x smaller than them and you can tell them whatever the hell you want when they're holding a heavy barbell

[New Evolution]

evo, how come you don't do chest and tri's in the same workout? instead of bi's

I used to work tri's with chest but that is too much elbow movement for me. And plus the tri's is partially trained while doing chest. So now I do tri's with shoulders.

LOL at that spotter guy. I wish my spotters did more than just say "yeah. Okay".

I scream at people. It's fun to do that, especially when you're 10x smaller than them and you can tell them whatever the hell you want when they're holding a heavy barbell

If you still beating yourself up for one slip, I m going to be screaming at you until you go deaf. YOU HEAR ME WOMAN!!! Get your nice butt back to your routine tomorrow and hit that stage in June. (srs)