New Evolution 2014: Spotty Logging Crew

[audieswu]

i mean does the platform help you since most machines are for 5'4" or over folks?

:}

lol

[RyouBakua]

I mean does the platform help you since most machines are for 5'4" or over folks?

wish i could squat like that

[audieswu]

^^^what you still doing here, you already reached 100K? :}

[RyouBakua]

^^^what you still doing here, you already reached 100K? :}

still waiting for your reps to cross the pacific

[schmack]

wish i could squat like that

see what I'm saying evo....


:}

[New Evolution]

wish i could squat like that

[img]http://i.dailymail.co.uk/i/pix/2012/03/06/article-2111205-120DB8F3000005DC-991_634x431.jpg[img]

see what I'm saying evo....


:}

LOL Negged!!

[New Evolution]

PreWorkout: 2 scoops of Peak, 2 scoops of Pump and 2 scoops of Con-Cret.

Intra: 2 scoops of Gluta Blast.

Chest & Tri's

Warm up/Cardio: 16 mins walk, Cals = 130.

Exercise: 1 BB Incline
95x30x1
135x20x1
185x12x1
225x10x1
Video: I would like to go lower with the ROM but my elbow will be is so much pain.

255x4x1
225x8x1
205x8x1
135x15x1

Notes: I should lay off the 255 because I was in pain.

Exercise: 2 BB Decline
135x151
185x10x4

Exercise: 3 Icarian Pec Deck Flies
100x15x1
120x12x1
140x12x1
160x10x2

Exercise: 4 Rope Press Down
90x15x2
90x12x3

Exercise: 5 Cindy Crawford Kickout
15x12x5

Exercise: 6 Single Reverse Press Down
30x12x1
40x12x1
50x10x3

Abs: N/A.

Cardio: N/A.

Notes: I was short on time yesterday so didn't really get to do much. And the dat feels when I will never be able to go heavy anymore. Oh yeah, my abs are hurting like crazy today from the previous abs exercises. First time doing abs in ages.

TGIF all!

[rallyum]

Wouldn't fret too much, it's prob just some leftover scar tissue/tendinitis from the surgery - try getting some soft tissue work done and see if that feels better

Alternatively, you can try voodoo flossing the area yourself, or getting someone to do this to you: http://www.youtube.com/watch?v=lEbdcYUSTBQ @ 2:30. Other option is to put a rolling pin/baseball bat on the table, kneel next to it, and roll your arm out

Strong benching either way mate, jelly

[New Evolution]

Wouldn't fret too much, it's prob just some leftover scar tissue/tendinitis from the surgery - try getting some soft tissue work done and see if that feels better

Alternatively, you can try voodoo flossing the area yourself, or getting someone to do this to you: http://www.youtube.com/watch?v=lEbdcYUSTBQ @ 2:30. Other option is to put a rolling pin/baseball bat on the table, kneel next to it, and roll your arm out

Strong benching either way mate, jelly

Thanks for the info bro. But it is not my injured arm that causes the pain. Its the bone spur from my other elbow. It hurts for than then one I had surgery on. I need to have the bone spur remove to fix it.

[New Evolution]

PreWorkout: 2 scoops of Peak, 2 scoops of Pump and 2 scoops of Con-Cret.

Intra: 2 scoops of Gluta Blast.

Back

Warm up/Cardio: 32 mins walk, Cals = 212.

Exercise: 1 WG Behind Neck Pull Down
100x20x1
120x12x1
150x10x2
180x8x1 >>> 100x12x1
180x8x1 >>> 100x10x1

Exercise: 2 T-Bar Rows
50x25x1
75x20x1
100x20x1
125x12x1
150x10x1
150x10x1 >>> 100x10x1 >>> 50x10x1

Exercise: 3 SB Push Down
60x15x2
60x12x1
70x10x1
70x12x1

Exercise: 4 Seated WG Cable Rows (D-Bar)
120x15x1
160x12x1
180x10x3

Exercise: 5 Rope Front Pull Down
100x12x2
120x10x3

Abs: N/A.

Cardio: 30 mins walk, Cals = 235.

Notes: Not thing too exciting. I do feel a little weaker today. I think is because of the under eating. Maybe time for a refeed tomorrow. I have a long day ahead of me tomorrow and NFL playoff is on so I may take a rest day tomorrow. Will play it be ears.

Have a great weekend all!

[rallyum]

Thanks for the info bro. But it is not my injured arm that causes the pain. Its the bone spur from my other elbow. It hurts for than then one I had surgery on. I need to have the bone spur remove to fix it.

Woah, worst luck lol. Do you think you're gonna get the surgery anytime soon? (As long as there's no arthritis/risk of tendon etc tear then you can delay it for however long you want)

[New Evolution]

Woah, worst luck lol. Do you think you're gonna get the surgery anytime soon? (As long as there's no arthritis/risk of tendon etc tear then you can delay it for however long you want)

LOL Tell me about it. Its like one after another. The doc recommend surgery but I am not going to get it. I am going to avoid it as long as I can. If I can't lift heavy so be it. I will just work on the look that I can lift heavy.

[New Evolution]

PreWorkout: 2 spoons for coffee, 1 scoops of Peak, 1 scoops of Pump and 1 scoops of Con-Cret.

Intra: 2 scoops of Gluta Blast.

Shoulders

Warm up/Cardio: 15 mins Elliptical, Cals = 165.

Exercise: 1 Seated BB Press
BARx30x1
95x15x2
135x12x3
95x10x1

Notes: At first I wanted to up the weights but after the 2nd set of the 135, my elbow joint felt like is going to rip thru my skin. That is how sharp the pain I was feeling. So I decided to keep it where I can manage it.

Exercise: 2 Rope Face Pull
70x20x1
80x15x1
90x15x1
100x15x1
110x12x1
120x8x1
120x8x1 >>> 60x10x1

Exercise: 3 DBs Press
45x15x1
55x12x2
65x8x2

Exercise: 4 BB Shrugs (Holding 1 sec for each rep)
135x20x1
135x15x1
185x12x2
185x10x2
135x151

Exercise: 5 LifeFitness Cable Rear Flies
25x15x1
35x12x2
50x12x3

Exercise: 6 DB Lateral Raises
25x12x5

Exercise: 7 Kettle Bell Front Swing
30x12x5

Abs: Kneeing Cable Crunches
60x30x3
60x20x3

Notes: My abs still hurting from first abs workout couple days ago. But I was feeling good today so why not hurt it a little bit more.

Cardio: 30 mins StairMaster, Cals = 406.

Notes: At first I didn't plan on training today. I knocked out couple times while watching the playoffs. That is how tired I was. Since my buddy hitted me up to see if I want to go so I was like what the hell why not. So I took two scoops of instant coffee and reduce my supp intakes to one scoop just to be safe. I was feeling sore and tired on my way there, but once I warmed up and I was good to go.

Here is just an updated mini progress pic that I took to starts the Promera log back in December. I think I made a little improvement. I am happy about it since an itty bitty progress is better than no progress.



Will probably take a rest day tomorrow and play it by ears. Have a good weekend all!

Last but not least... Go Chargers!!!

[da2ricky]

Looks like you've leaned out a bit but you maintained muscle mass, gjdm.

I thought the chargers were going to make a comeback there near the end... Panthers game was so disappointing after halftime. Looked like they just gave up

[New Evolution]

Looks like you've leaned out a bit but you maintained muscle mass, gjdm.

I thought the chargers were going to make a comeback there near the end... Panthers game was so disappointing after halftime. Looked like they just gave up

Thanks Ricky Tan.

It will be fun games to watch the games this weekend.

[New Evolution]

PreWorkout: Back to scoops of Peak, 2 scoops of Pump and 2 scoops of Con-Cret.

Intra: 2 scoops of Gluta Blast.

Legs

Warm up/Cardio: 20 mins walk, Cals = 120.

Exercise: 1 BB Squats
135x15x2
185x10x2
225x8x2
255x6x2
275x4x2
205x8x1
135x10x1

Exercise: 2 Cybex Single Leg Curls
50x15x2
70x10x2
80x8x2
60x10x2

Exercise: 3 Cybex Single Legs Extension
100x10x1
100x12x2
120x12x2

Exercise: 4 Kettle Bells Walking Lunges
30x10x6

Exercise: 5 Kettle Bells SLDL
30x15x5

Exercise: 6 Plate Front Squat
45x15x2
45x12x2
45x10x2

Exercise: 7 Plate Calf Raises
45x20x3
45x15x3

Abs: Hanging Legs Raises
10x6

Cardio: 20 mins walk/jog, Cals = 210. I wanted to jog more but after a few minutes, my quads were cramped up and really tight. I ended up just walking the rest.

Notes: Great session today. My quads were burning from the plate squat. It was my first time doing it. And I also love the Kettle Bells work. Its very different and added some varieties to my routine. That is all.

[RyouBakua]

strong squats man

and yet no progress pic in log...

[audieswu]

Strong no pump progress before and after pics man

brb, sweating as I take my no pump progress avis :}

[New Evolution]

strong squats man

and yet no progress pic in log...



[img]http://i.imgur.com/kX6lR6S.gif[img]

LOL @ gif.

Strong no pump progress before and after pics man

brb, sweating as I take my no pump progress avis :}

I can break a sweat just by moving finger from taking pic.


:}





Happy Tuesday all!

[audieswu]

LOL @ gif.



I can break a sweat just by moving finger from taking pic.


:}


Happy Tuesday all!

Happy Tuesday buddy, I guess you can hear crickets in bb.com lately.

[da2ricky]

Happy Tuesday buddy, I guess you can hear crickets in bb.com lately.

Pretty dead around here.. First of the year is always crazy at work... I'm guessing it is for everyone else also.

HAVE TUESDAY!

[SpoiledUp]

Happy Tuesday buddy, I guess you can hear crickets in bb.com lately.

Pretty dead around here.. First of the year is always crazy at work... I'm guessing it is for everyone else also.

HAVE TUESDAY!

Have Humpday Evo.

[DieselFlip]

Thanks for the info bro. But it is not my injured arm that causes the pain. Its the bone spur from my other elbow. It hurts for than then one I had surgery on. I need to have the bone spur remove to fix it.

I too have the same problem, that and learning how to bag lots and lots sand in bags.

I'm taking this class at my twin's Uni...you know the Univ. of Sandbagging Hosum to where the mascot is a sand castle.

[Hosum]

fck off big bird!

[New Evolution]

Happy Tuesday buddy, I guess you can hear crickets in bb.com lately.

Pretty dead around here.. First of the year is always crazy at work... I'm guessing it is for everyone else also.

HAVE TUESDAY!

This. I do think everyone is busy or some ppl just got bore with bb.com.

[IMG]http://i53.tinypic.com/ojjtwg.jpg[IMG]




Have Humpday Evo.

LOL Happy Hump Day Bleeder!!

I too have the same problem, that and learning how to bag lots and lots sand in bags.

I'm taking this class at my twin's Uni...you know the Univ. of Sandbagging Hosum to where the mascot is a sand castle.

You not flying south yet? :}

fck off big bird!

LOL


Happy Tuesday all!

[jeezyreezy]

What's going on in here?!?

:}

[New Evolution]

What's going on in here?!?

:}

LOL Whatsup JR!! Happy Tuesday bro!

[DieselFlip]

fck off big bird!

That's no way to communicate to a "Co-Lead rep" :shrugs:

LOL Whatsup JR!! Happy Tuesday bro!

Happy Tuesday bro

[New Evolution]

PreWorkout: 2 scoops of Peak, 2 scoops of Pump and 2 scoops of Con-Cret.

Intra: 2 scoops of Gluta Blast.

Chest & Tri's

Warm up: 21 mins walk, Cals = 172.

Exercise: 1 BB Flat
135x15x2
185x10x1
205x10x1
225x8x1
225x7x1
185x10x1
135x15x1

Exercise: 2 BB Decline
135x15x1
185x12x2
205x8x3
135x15x1

Exercise: 3 Cable X-Over
50x15x1
60x15x1
70x10x2
80x10x2

Exercise: 4 Single Reverse Press Down
30x20x1
35x15x1
40x12x1
45x10x1
50x8x1
50x10x1
30x15x1

Exercise: 5 Rope Kickout
80x15x2
100x10x4

Exercise: 6 Cable Kickout
25x12x2
30x10x2
40x10x1
40x8x1

Exercise: 7 Plate Calf Raises
45x20x3
45x15x3

Abs: N/A.

Cardio: 30 mins StairMaster, Cals = 408.

Notes: This session was one of the better chest session that I have as of late. Also when I got home, look what I found.




Thanks velocityrob

[New Evolution]

PreWorkout: 2 scoops of Peak, 2 scoops of Pump and 2 scoops of Con-Cret.

Intra: 2 scoops of Gluta Blast.

Back

Warm up: 21 mins Elliptical, Cals = 203.

Exercise: 1 DB Rows
65x20x1
85x15x1
100x10x2
100x8x1
65x12x1

Exercise: 2 CG Front Pull Down
120x15x1
140x10x1
150x8x3

Exercise: 3 HS Lower Rows
1Px15x1
2Px12x2
3Px10x2
1Px15x1

Exercise: 4 WG Front Pull Down
120x15x1
120x12x4

Exercise: 5 FreeMotion Single Cable Rows
50x20x1
80x15x2
100x15x2

Abs: N/A.

Cardio: 6 mins StairMaster, Cals = 62. I have to stop since I was feeling some discomfort on my knee. Then I hoped on the treadmill and walk for 20 mins, Cals = 163.

Notes: I been super exhausted today. Both my body and mind are drained. I should have taking the day off. I think I will do that tomorrow.

Also when I came home and look what I found.



Thank you Promera Sports and their reps. They're doing it big. Just in time because I am about to run out.


Have a great Thursday all!