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

[New Evolution]

sup bro!?

nice work on the inclines and some tasty food too.

nice

Thanks bro. Appreciated.

[New Evolution]

Rest 11hrs.

Notes: Didn't trained yesterday. Came home, ate and pass out til morning. Still felt so tired today for whatever reason.


Preworkout 1 scoop of Craze.

Intra 1 scoop of Amino X and 1 scoop of Serum combined.

Postworkout Food


Legs

Warm up/Cardio: 12 minutes, 1 mile. Cals burned - 120. Shins were starting to cramp up so I kept it short as soon I felt the sweat going.

Exercise: 1 BB Back Squat (ATG). First time that every reps went below parallel.
95x15x2
135x15x2
185x10x2
205x8x2
225x5x2
135x15x1

Notes: Again left knee felt like is going to pop out the heavier that I went. I have to force through it. Also this is the first time I think I ever grunted with the last 2 reps of the 2nd set of 225. lol

Exercise: 2 Standing Single DB Calf Raises
80x12x6

Exercise: 3 SLDL (Wut? Everyone knows Evo don't DL. notsureifserious.jpg) (Yes, srs)
135x12x1
135x10x1
165x10x2
185x10x2
225x3x2 I know I got a few more reps in me but keep on loosing grips.
225x8x1 Switch to UH grip.
225x7x1

Exercise: 4 HS Legs Press superset with Calves Raises
1P/Sx12x2 ss 50x1
2P/Sx12x2 ss 50x1
3P/Sx12x2 ss 50x1
4P/Sx12x2 ss 50x1

Exercise: 5 Hoist Machine Legs Extension
130x15x2
130x12x2
130x10x2

Abs: N/A.

Notes: Is super late or early for you early birds but I told myself, I must commit to cardio after each session. But I didn't want to do any standard machine cause I will kept staring at the clock every second of it. So I tried something else.

Cardio: 100 jump rope followed by 2 mins on the spinning cycle.
100x1 ss 2 mins cycle 45 secs rest
100x1 ss 2 mins cycle 1 min rest
100x1 ss 2 mins cycle 45 secs rest
100x1 ss 2 mins cycle 1 min rest
100x1 ss 2 mins cycle 45 secs rest
100x1 ss 2 mins cycle 1 min rest

Notes: By the time I was done, I felt so good. Sweats were dripping every where. Oh another reg has asked me if I lost some weights again. lol He said the same thing as the other reg that I look smaller. Feels good for a bit. But when I was done, I looked in the mirror and still see a muffin top. feelsbadman.jpg

Anyways, my ankle got jacked up from the hike. I got a cut from my boot.

Warning: Kinda graphic.

[Hosum]

Rest 11hrs.

Notes: Didn't trained yesterday. Came home, ate and pass out til morning. Still felt so tired today for whatever reason.
and still see a muffin top. feelsbadman.jpg

Anyways, my ankle got jacked up from the hike. I got a cut from my boot.

Warning: Kinda graphic.

Well, there goes my breakfast and lunch...

[super_tactical]

DLing? ..... ATG Squats!


Hell yeah!





Don't worry about the muffin top, it's the last to go...stay the course!

[TadPole15]

You know if you eat the skin from the blister, it makes you stronger!
Awesome log. Subbed

[jeezyreezy]

Dayuuuum bro. Ankle looks rough. I suspect it's time for some new boots??

[KRN-GOOKX891]

nice volume!

you trying to shred up for the O?

[TheMatzah]

Evoooooooooooooooooooooooooooooooooooooooooooooooo ooooooooooooooooooooooooooooo

Craze is legit! I tried some before this damn hernia slowed me down - its some potent sheeot!


Lookin swole-diesel bro bro. keep it up!

[New Evolution]

Well, there goes my breakfast and lunch...

I was just trying to help you cut. :}

DLing? ..... ATG Squats!


Hell yeah!





Don't worry about the muffin top, it's the last to go...stay the course!

Thanks fellow manlet. Wish my knee wasn't giving me trouble. Fo sho going to get rid of this muffin top.

You know if you eat the skin from the blister, it makes you stronger!
Awesome log. Subbed

LOL Thanks bro.

Dayuuuum bro. Ankle looks rough. I suspect it's time for some new boots??

Its pretty new. Still need to break them in a bit more. Wore it several time already and didn't have this problem until now.

nice volume!

you trying to shred up for the O?

Got to get lean up if I am going to split any game with miss prestin.

Evoooooooooooooooooooooooooooooooooooooooooooooooo ooooooooooooooooooooooooooooo

Craze is legit! I tried some before this damn hernia slowed me down - its some potent sheeot!


Lookin swole-diesel bro bro. keep it up!

Definitely. Craze lives up to its hype. How you feeling now? Are you getting any better?

[KRN-GOOKX891]

Got to get lean up if I am going to split any game with miss prestin.
?

i'm just going to start throwing dollar bills at her to get her to strip in front of me

[TheMatzah]

Definitely. Craze lives up to its hype. How you feeling now? Are you getting any better?

nah broski, surgery aug 9th - then road to recovery and Evo status

[New Evolution]

i'm just going to start throwing dollar bills at her to get her to strip in front of me

That is cheating bro. Fine. I will just hit on Amanda.

nah broski, surgery aug 9th - then road to recovery and Evo status

Damn that sucks bro. Hope you have a speedy recovery and starts beasting it up again.

[KRN-GOOKX891]

That is cheating bro. Fine. I will just hit on Amanda.

not cheating brah. Everybody will get to see her naked. win win

[New Evolution]

not cheating brah. Everybody will get to see her naked. win win

LOL In that case, no complaint from me.

[TadPole15]

We should party it up sometime!

[New Evolution]

We should party it up sometime!

I don't know about partying it up bro. I am pretty much done with the club and drinking scenes. We can hit up some x-fit though.

[storm1507]

Good morning NE. Are you up early or up late? Hope everything is going good out there.

[New Evolution]

Rest 9hrs.

Notes: Didn't trained again yesterday. My lower body felt so sore and can hardly move. Even today I still feel so beat up.


Preworkout 1 scoop of Craze.

Intra 1 scoop of Amino X and 1 scoop of Serum combined.

Postworkout Food & Shake


Back

Warm up/Cardio: 25 mins, 2.28 miles. Cals = 268. Legs are really feeling stiffed today.

Exercise: 1 HS Single High Row
2Px15x2
3Px10x2
4Px8x2
2Px12x1

Exercise: 2 UHG Front Pull Down
120x12x1
135x12x1
150x10x1
165x10x1
180x7x1 >>> 105x5x1
180x6x1 >>> 105x5x1

Exercise: 3 Seated Cable Rows Wide Grip
105x20x1
135x15x1
165x12x1
180x10x1
205x8x2

Exercise: 4 FreeMotion WG Front Pull Down
50x20x1
100x10x2
100x8x2

Exercise: 5 T-Bar Rows
2Px15x1
3Px10x2
4Pxx8x2
2Px10x1

Abs: Floor Crunches with plate
25x25x6

Cardio: 20 mins elliptical (10 mins level 8, 5 mins level 10 and last 5 mins level 12). Cals = 222.

Notes: Felt really drained today to begin with. I think my body needed some extra rest. Thinking about taking the weekend off after tomorrow. That is all for today. TGIF all!

Question: Should I stop having a post workout meal and just take the shake instead? Having food and shake seem a bit too much? Yes, no?

[New Evolution]

Good morning NE. Are you up early or up late? Hope everything is going good out there.

Good Morning Will! I am late. Getting ready to hit the sack for a few hours before work.


Have a good night/good morning to you bro! TGIF!

[blkbelt42]

Nice work man. If you're that beat take a few days..... sandbagger!

[storm1507]

Good Morning Will! I am late. Getting ready to hit the sack for a few hours before work.


Have a good night/good morning to you bro! TGIF!

Morning for me and weekends mean work.

[guest]

Do you do the HS high rows one arm at a time? Definitely strong on those wide grip rows, too! Makes for some wow strong wings, yo! I just started doing them again after seeing them in your journal (and another one) and couldn't understand why I hadn't been doing them all along. It's a great lift!

Also - 222 cal in 20min sounds like you were moving at a pretty good clip!

[jeezyreezy]

Its pretty new. Still need to break them in a bit more. Wore it several time already and didn't have this problem until now.

I hear ya. Sometimes new boots are worse on the feet than old ones.

Question: Should I stop having a post workout meal and just take the shake instead? Having food and shake seem a bit too much? Yes, no?

I down a shake as soon as I hit the change room, and typically eat within half an hour of getting home.

[super_tactical]

Strong back lifts man. Staying within your cals each day still for the cut?


You should probably rest the weekend. Maybe throw some cardio and stretching in there.

[New Evolution]

Nice work man. If you're that beat take a few days..... sandbagger!

Since I am on a crunching time, I feel like I am falling behind if I rest too much. If I do rest up, I have to find other activities that allows me to keep burning off cals.

Morning for me and weekends mean work.

lol Enjoy the evening off.

Do you do the HS high rows one arm at a time? Definitely strong on those wide grip rows, too! Makes for some wow strong wings, yo! I just started doing them again after seeing them in your journal (and another one) and couldn't understand why I hadn't been doing them all along. It's a great lift!

Also - 222 cal in 20min sounds like you were moving at a pretty good clip!

Yes, I do them one arm at a time. It will be too difficult to do both arms unless is like 1-2 plates. lol

I hear ya. Sometimes new boots are worse on the feet than old ones.



I down a shake as soon as I hit the change room, and typically eat within half an hour of getting home.

I used to do that myself. But since I am cutting and train late at night, I was thinking maybe is a bad idea to eat then go straight to bed.

Strong back lifts man. Staying within your cals each day still for the cut?


You should probably rest the weekend. Maybe throw some cardio and stretching in there.

I honestly don't count anything bro. I tried to eat less than I normally do and try to eat clean and more fruits. If I have to guess, I would say is 2000 and below unless is the weekend when I am out and about, I will eat a bit more.

If the water is warm this weekend, I may just do boogieboarding and take the day off form the gym.


Happy Friday all!

[KenshinH]

Just found your journal. Strong numbers brah, nice work!

[New Evolution]

Just found your journal. Strong numbers brah, nice work!

Thanks for stopping by bro. Have a good weekend!

[New Evolution]

Rest 4hrs.

Notes: Didn't trained last night. Wanted to head to the gym, but ended watching the Olympia opening and by the time it was done and it was too late. Kinda pissed about it because I just wasted a day doing not thing, not even having any extra rest.

Preworkout 1 scoop of Craze.

Intra 1 scoop of Amino X and 1 scoop of Serum combined.

Postworkout Food


Shoulders & Tri's

Warm up/Cardio: 22 mins, 2.15 miles. Cals = 248. I can't believe my hammies are still sore. Those DL really blasted them since I hardly ever ever ever DL.


Exercise: 1 BB Up Right Rows
BARx25x1
95x15x1
115x15x2
135x7x2
95x12x1

Exercise: 2 BB Front Raises
BARx15x1
55x10x2 ss 35Px8x2
65x7x1 ss 35Px7x1
65x7x1 ss 35Px6x1 ss BARx6x1

Exercise: 3 Standing BB Press Behind Neck
BARx25x1
95x15x1
135x12x1
135x10x1
155x6x1
155x7x1
95x10x1

Exercise: 4 Hoist Machine Rear Delts Flies
100x15x1
120x12x1
140x8x3

Exercise: 5 DBs Shrug
100x12x3
100x10x1
100x8x2

Exercise: 6 FreeMotion Lateral Raises
10x15x1
15x12x1
20x10x1
25x10x1
25x8x1

Exercise: 7 Same FreeMotion station as above Single Reverse Press Down
15x15x1
20x15x1
22.5x12x1
25x10x2

Exercise: 8 Rope Kicks Out
80x10x2
80x10x1
80x8x2 >>> 50x7x2

Exercise: 9 CGBP
95x25x1
135x15x1
155x10x1
155x9x1
155x8x1
95x12x1

Exercise: 10 Single DB kick out
15x15x1
15x12x2
15x10x2


Abs: N/A.

Cardio: N/A.

Notes: Ran out short of time today. So no abs or cardio. I been on so much stims today that my mind tells me that I don't need any rest but my body is saying the opposite. lol I will most likely take tomorrow off and rest up and get more sleep. However, I will try to get some cardio in at least. Since I am overly stimed today, I am going to try to be stim free tomorrow because when Monday comes, I am stacking any other supp with Craze. So we will see.

Have a good weekend everyone!

[super_tactical]

Go to bed yo!

I am, 5:15am out here!


Great session, tons of volume and tons of different lifts. Those standing presses were excellent.

Have a good rest weekend! Night

[blkbelt42]

http://forum.bodybuilding.com/showth...hp?t=146887493