New Evolution 2014: Spotty Logging Crew

[New Evolution]

when will it be my turn for gifts from rob on my doorstep?

LOL Soon.jpg bro.


Have a great session brotha!

[Hosum]

when will it be my turn for gifts from rob on my doorstep?

When you become a supps rep.

:}

[New Evolution]

When you become a supps rep.

:}

When Procta-tech Sports brings me on board? :}

[RyouBakua]

heard good things about pro antium. never tried though


lol at signs

When you become a supps rep.

:}

haz procta tech samplez?

[New Evolution]

heard good things about pro antium. never tried though


lol at signs







haz procta tech samplez?

Still haven't try any RCS samples. Will try the Pro Antium soon.

LOL @ signs. Strong translation. LOL Great for copypasta.

[kingscross]

^^^^ Pro Antium, dem Ronnie Coleman gainz?

[jeezyreezy]

^^^^ Pro Antium, dem Ronnie Coleman gainz?

Evo already has dat dere Ronnie strength





Have Thrusday guize

[schmack]

only 3 pages since new thread! What gives?

Looking solid, thick and tight

[Zenshi]

Just found this thread.



Subbed! Best wishes for 2014 Evo!

[DieselFlip]

when will it be my turn for gifts from rob on my doorstep?

When you become a supps rep.

:}

[New Evolution]

^^^^ Pro Antium, dem Ronnie Coleman gainz?

Maybe.

Evo already has dat dere Ronnie strength





Have Thrusday guize

TGIF bro!

only 3 pages since new thread! What gives?

Looking solid, thick and tight

No hhhnnnnggggg in here.

Just found this thread.

[img]http://i.imgur.com/mm9Y2.gif[img]

Subbed! Best wishes for 2014 Evo!

Thanks Zens. Same to you as well bro. Have a great 2014!

When you become a supps rep.

:}

Du ma. lol

[RyouBakua]

never!!!!!!

one of us, one of us

[audieswu]

Du ma. lol

TGIF 那个 Plz

no wacist

[New Evolution]

PreWorkout: 1 scoops of Peak, 1 scoops of Pump and 1 scoops of Con-Cret.

Intra: 2 scoops of Gluta Blast.

Cardio

Warm up: 21 mins Elliptical, Cals = 206.

Abs: Icarian Abs Machine
120x25x3
120x20x1
120x18x1
120x15x2
80x15x2

Cardio: 65 mins Elliptical, Cals = 594.

Notes: Yesterday was suppose to be my rest day. I didn't plan to lift at first, but I went in any way to see if I can do some light lifting. After the warm up cardio, its not happening. I don't feel an ounce of energy. Since I was there any way so I decided to do some abs and cardio and call it a day.

[Zenshi]

Your supposed "nothing" day is more intense than most people's workouts. 65 min of elliptical...sheesh!

Hope you get some rest during the weekend Evo.

[New Evolution]

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

Intra: 2 scoops of Gluta Blast.

Shoulders & Tri's

Warm up: 10 mins walk, Cals = 50.

Exercise: 1 DBs Press
52.5x15x2
65x12x2
80x10x1
80x8x1
52.5x15x2

Exercise: 2 DB Side Raises
25x15x2
30x10x1
30x8x2
25x10x1

Exercise: 3 DBs Front Raises (6 reps OHG & 6 reps HG)
20x12x2
22.5x12x3

Exercise: 4 Cable Up Right Rows
100x15x2
120x12x1
140x2x1
150x10x1 >>> 100x10x1

Exercise: 5 Hoist Reverse Flies
120x15x1
120x12x4

Exercise: 6 HS Shrugs
4Px10x1
4Px12x3
4Px10x2

Exercise: 7 DBs Hammer Curls
25x12x2
27.5x8x1
27.5x10x2

Exercise: 8 DB Single Preacher Curls
32.5x10x2
35x10x3

Exercise: 9 FreeMotion Cable Curls
15x12x1
20x12x1
25x8x3

Abs: N/A.

Cardio: 30 mins Elliptical, Cals = 330.

Notes: After last night, I didn't plan to lift today either. I was considering taking another day of rest. However after sleeping in for 12hrs, I woke up refresh and went in and get it done. I ate a small bowl of cereal and that was all I ate and sort of training in a fasted stage. Turns out better than expected.

Anyways, I took a progress pic after my pwo dump. lol This is taken upon waking up with no pump. I think the past year, my back has improved the most. This year goal is to get visible abs and bigger legs.



Have a great weekend all!

[New Evolution]

Your supposed "nothing" day is more intense than most people's workouts. 65 min of elliptical...sheesh!

Hope you get some rest during the weekend Evo.

Thanks Zhens. The cardio was the easy part as long there is a game on tv infront of me. lol


Have a great weekend Zens and enjoy your bulking week!

[DanND33]

when will it be my turn for gifts from rob on my doorstep?

[kingscross]

TGIF 那个 Plz

no wacist

你做了什么，还有我看到 lol

[SpoiledUp]

[Anyways, I took a progress pic after my pwo dump.

Fckn' LOL

Have Saturday Amazing Asian.

[InvidGurab]

In on last page!

[New Evolution]

Fckn' LOL

Have Saturday Amazing Asian.

In on last page!

LOL Happy Tuesday brahs!!! Busy week is busy.

[audieswu]

Happy Tuesday brah!

[New Evolution]

Happy Tuesday brah!

Happy Birthday brah!!

[New Evolution]

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

Intra: 2 scoops of Gluta Blast.

Legs

Warm up: 21 mins walk, Cals = 115.

Exercise: 1 BB Lunges
95x10x2
115x10x1
115x5x1 Almost tipped over on this set.
115x8x2

Exercise: 2 Plates Step Up
25x10x2
35x10x1
35x8x2

Exercise: 3 Legs Press
2P/Sx20x2
4P/Sx15x2
6P/Sx12x2
8P/Sx10x2
6P/Sx12x1
4P/Sx15x1
2P/Sx20x1

Exercise: 4 Cybex Hip Adduction
90x20x1
110x15x4

Exercise: 5 Cybex Hip Abduction
90x15x2
110x15x3

Exercise: 6 Smith Calves Raises
135x30x2
225x20x2
225x15x2

Exercise: 7 LifeFitness Single Leg Curls
55x20x1
70x15x1
80x12x3

Exercise: 8 LifeFitness Single Leg Extension
55x12x1
70x12x2
85x15x2

Abs: N/A.

Cardio: N/A.

Notes: I was running so low in energy that day especially after only getting 3 hours of sleep. I should have skipped the gym, but for whatever reason I got crazy and went in any way. This session took me awhile to get warm up. The lunges were brutal cause I was having a hard time balancing. I didn't really get into until the legs press exercise. Anyway, too exhausted for anything after that and called it the day.

Also I took Sunday and Monday off to recoop and rest up.

[New Evolution]

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

Intra: 2 scoops of Gluta Blast.

Chest & Tri's

Warm up: 20 mins Elliptical, Cals = 205.

Exercise: 1 BB Incline
135x20x2
185x10x3
205x10x1
135x15x1

Exercise: 2 BB Decline
135x15x1
185x10x2
205x10x2
135x15x1

Exercise: 3 Cable X-Over
50x15x1
65x15x1
75x12x1
85x8x3

Exercise: 4 CGBP
135x10x5

Exercise: 5 Single Reverse Cable Press Down
30x20x1
35x15x1
40x15x1
50x12x2

Exercise: 6 EZ Bar Press Down
100x15x1
120x15x1
140x12x1
150x10x2

Abs: N/A.

Cardio: N/A.

Notes: Still feeling off today with energy wise. Also I focus on range of motion today and went lighter and lower. By the time I am done, my elbow was in pain and plus low energy equal no post cardio. I will bounce back sooner or later. As for now, just keep doing what I can at the moment. Plus work has been busy as fuk and that is not helping either.

Happy Hump Day all!!

[audieswu]

You hit it in the nail bro, your work has been busy lately. I know when I was working in a high pressure/hectic job, I needed to lift prior to going to work or else I will have bad training sessions at night.
I'm taking the same stack you are at the moment

Have hump day brotha!

[da2ricky]

Mirin that 205x10 on incline bench. I know that feel of busy work/no sleep, averaging about 4hrs a night this week and its killing me.

Have Hump Day

[New Evolution]

You hit it in the nail bro, your work has been busy lately. I know when I was working in a high pressure/hectic job, I needed to lift prior to going to work or else I will have bad training sessions at night.
I'm taking the same stack you are at the moment

Have hump day brotha!

Mirin that 205x10 on incline bench. I know that feel of busy work/no sleep, averaging about 4hrs a night this week and its killing me.

Have Hump Day

Morning brahs!!! Glad ya know dat feels.


Happy hump day brahs!!

[soopamyko]

hey

heyy