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

[cactusflower]

I was serious about my "you are so strong" comment. Honestly it amazes how some of you guys can just throw the big weights around...truly amazing at what the body can do.
Evo, I thought you lived Cali? Did you move?

[super_tactical]

Rest 3.75 + 15 min. Tried to take a nap and got woken up after a dream that I was being eaten by zombie. Any dream interpreter on here? I want to know what this means. Kinda weird.

Preworkout 1 Rock Star + 1 scoop of Craze.

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

Postworkout Food & Shake.

Legss

Warm up/Cardio: Elliptical 30 mins. Cals = 358.

Exercise: 1 FreeMotion Legs Extension Warm Up
100x20x2

Exercise: 2 BB Front Squat
95x15x2
115x12x2
135x10x2
155x8x1
165x8x1

Exercise: 3 Hoist Legs Press
3P/Sx12x3
5P/Sx12x3
2P/Sx12x4 Single leg on these

Exercise: 4 FreeMotion Seated Legs Curls
55x15x4 SL
115x12x2 BL
130x10x2 ^^^

Exercise: 5 FreeMotion Legs Extension
55x12x4 SL
130x14x1 BL
130x12x2 ^^^
130x15x1 ^^^

Exercise: 6 Seated DB Single Calf Raises (Alternating calf one after and other)
65x30x1
90x25x1
90x20x1 30 seconds rest
90x20x3


Abs: Laying Crunches with medicine ball
30x2
25x6

Cardio: 30 mins LISS on treadmill. Cals = 261.

Notes: I think I am going to skip squat and legs press for awhile until I have my knee check out. I can barely walk after the legs extension. Every step was in pain with the left knee. I seriously need to make an appt to have it check out before I fuk it up some more. If it turns out bad, I am going to be so freaking pissed. Hope is not thing major and a couple weeks of rest will heal itself.

While I was doing crunches, I squeeze my gut and it seem like there is 2-3 inches of fat there. This is going to take some times to get rid off.

Tomorrow will be day #4. I might take it off from the weight tomorrow and do cardio only depending how I feel.

Happy Friday Eve all!

Great volume bro. Way to stay near that 12 rep range.

Sucks about the knee, did the squats hurt it or did it start hurting a lot with the extensions? Keep us updated.

I know the feel of fat loss woes. It seems that the more you lose, the more you notice in all the little areas.

[Hosum]

Sucks about your knees man, take some time off to let it heal. Joint supplements, start using it.

[TheMatzah]

Sucks about your knees man, take some time off to let it heal. Joint supplements, start using it.

Yeah for real, knee pain stanks.

R3, super cissus, etc.. good stuff


Sup Hosum!

[Hosum]

Yeah for real, knee pain stanks.

R3, super cissus, etc.. good stuff


Sup Hosum!

Sup man, Super cissus didn't work for me.

[TheMatzah]

Sup man, Super cissus didn't work for me.

r3 is sexy tho

[Hosum]

r3 is sexy tho

What's r3?

[TheMatzah]

What's r3?

Cellucor's all in one goody pill. R3

[New Evolution]

Three hours away, that's not so bad. I'll be staying in Los Angeles.. hopefully by December when I get things finished as planned!

Cool. Me and a few friends from this forum meet up in LA for training session quite often. If you're interested, we can count you in too.

Nice work bro, sorry to hear about the knee. I would take a few weeks off of it for sure. See how it feels. Don't do too much on the cardio end either, if you can do like a light tension recumbant bike as to create blood flow for the joint but not put stress on it.

Thanks for the advise bro. I am going to lay off squat and leg press for sure until I have this check out next week.

What are some legs exercises that I can do to work around it for the moment?

I was serious about my "you are so strong" comment. Honestly it amazes how some of you guys can just throw the big weights around...truly amazing at what the body can do.
Evo, I thought you lived Cali? Did you move?

You still going to be Five3 if you want to be like me.

I moved to Canada so I can stalk you. :}

Great volume bro. Way to stay near that 12 rep range.

Sucks about the knee, did the squats hurt it or did it start hurting a lot with the extensions? Keep us updated.

I know the feel of fat loss woes. It seems that the more you lose, the more you notice in all the little areas.

QFT!!! The more you work, the more you notice that needs to go away.

I hurted from trying to go too heavy on the squats before. It wasn't as bad at first but lately it has gotten a lot worst.

Sucks about your knees man, take some time off to let it heal. Joint supplements, start using it.

Word Big Ho!!

Yeah for real, knee pain stanks.

R3, super cissus, etc.. good stuff


Sup Hosum!

Going to look into super cissus. Thanks bro.



Morning drive by guys! Have a good day all!

[BabyOilBrah]

Anything hamstring related and light. Focus on the back or your legs.

High rep leg curls/SLDLs/RDLs/Good mornings

[RyouBakua]

not a bad workout considering the sleep and the knee


stay safe bro

[New Evolution]

Anything hamstring related and light. Focus on the back or your legs.

High rep leg curls/SLDLs/RDLs/Good mornings

Cool. Thanks bro.

not a bad workout considering the sleep and the knee


stay safe bro

Thanks RB. Stay safe actually applies to me literary now. lol

[KenshinH]

Sorry about the left knee brah You're definitely doing the right thing in resting it and getting it looked at.

Back, knees, and elbows ... gotta stay safe with all of these

[guest]

Congrats on the deadlift PR!

Is the FreeMotion leg extension the standing one? If so, 130x14 is strong as fuk, yo!

[gentao]

Evo i feel your pain in regards to knee problems. I have patellofemoral (is the softening and breakdown of the tissue (cartilage) that lines the underside of the kneecap) Ive just started doing squats again the last few weeks but what i did for rehab after the injury was take a break for a week or two and ice my knees as often as i can (20 minutes in the morning before work and 20 minutes in the afternoon) and stretch the quads alot.

I do these twice a day but have been slacking lately

LYING STRAIGHT LEG LIFTS
http://www.livestrong.com/article/23...ain-exercises/

[New Evolution]

Sorry about the left knee brah You're definitely doing the right thing in resting it and getting it looked at.

Back, knees, and elbows ... gotta stay safe with all of these

Thanks Ken.

Congrats on the deadlift PR!

Is the FreeMotion leg extension the standing one? If so, 130x14 is strong as fuk, yo!

Thanks Guest. No is the seated one. lol I don't think I see a standing legs extension before.

Evo i feel your pain in regards to knee problems. I have patellofemoral (is the softening and breakdown of the tissue (cartilage) that lines the underside of the kneecap) Ive just started doing squats again the last few weeks but what i did for rehab after the injury was take a break for a week or two and ice my knees as often as i can (20 minutes in the morning before work and 20 minutes in the afternoon) and stretch the quads alot.

I do these twice a day but have been slacking lately

LYING STRAIGHT LEG LIFTS
http://www.livestrong.com/article/23...ain-exercises/

Thanks bro. Good info. Going to read that up and give it a try bro.

At the meantime, is back to work.

[dustinh6719]

Rest 3.75 + 15 min. Tried to take a nap and got woken up after a dream that I was being eaten by zombie. Any dream interpreter on here? I want to know what this means. Kinda weird.

maybe it means you need more sleep.

[rallyum]

The zombie is your feelings, that the cut is eating away at you but shhh no tears, just gym time now.

Sucks bout the knee mate, stay safe. Two weeks easy > rest of the year out with a blown out knee. Agree with BOB, focus on hamstrings and bike for your cardio sometimes. Have a killer weekend man!

[New Evolution]

maybe it means you need more sleep.

LOL Perhaps bro.

I did slept about 12hrs last night and I felt so much better and refresh today.

The zombie is your feelings, that the cut is eating away at you but shhh no tears, just gym time now.

Sucks bout the knee mate, stay safe. Two weeks easy > rest of the year out with a blown out knee. Agree with BOB, focus on hamstrings and bike for your cardio sometimes. Have a killer weekend man!

Thanks mate. You have a great weekend as well!

[New Evolution]

Rest 12hrs. Woke up feeling refresh but by evening I was feeling tired again.


Preworkout 1 scoop of Hemavol + 1 scoop of Craze.

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

Postworkout Food & Shake.

Shoulders

Warm up/Cardio: Elliptical 30 mins. Cals = 305. I lower the intensity level today due to knee feeling uncomfortable. So far lower intensity and slower pace feeling okay.

Exercise: 1 HS Seated Shrugs (Warm up)
2P/Sx20x4

Exercise: 2 Arnold Presses
40x20x1
50x12x1
60x10x1
60x8x2
50x9x1

Exercise: 3 BB Up Right Rows
65x20x1
95x12x1
115x12x2
135x9x1
135x7x1
95x12x1

Exercise: 4 Seated DBs Lateral Raises
22.5x12x2
22.5x10x3

Exercise: 5 Seated DBs Front Raises (5 reps UHG, 5 reps HG)
22.5x10x5

Exercise: 6 Standing BB Front Press
BARx20x1
115x10x1
115x9x1
115x10x1
135x7x1
135x5x1
95x12x1

Exercise: 7 BB Shrugs
225x18x1
225x15x1
225x12x1
275x8x1
275x5x1
225x12x2

Notes: Is so hard to grip the 275 w/o slipping. I missed having the Versa Grip.

Exercise: 8 FreeMotion Rear Delts Flies
80x15x1
100x12x4

Abs: N/A

Cardio: 40 mins LISS on treadmill. Cals = 370.

Notes: Wanted to train tri's along with shoulders tonight but due to time shortage, I skipped tri's and replace it with post cardio. Really need to burn off those 3ins of fat. Going to be taking tomorrow off and hopefully will resume on Sunday.

Have a great weekend all!

[KenshinH]

Rest 12hrs. Woke up feeling refresh but by evening I was feeling tired again.


Preworkout 1 scoop of Hemavol + 1 scoop of Craze.

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

Postworkout Food & Shake.

Shoulders

Warm up/Cardio: Elliptical 30 mins. Cals = 305. I lower the intensity level today due to knee feeling uncomfortable. So far lower intensity and slower pace feeling okay.

Exercise: 1 HS Seated Shrugs (Warm up)
2P/Sx20x4

Exercise: 2 Arnold Presses
40x20x1
50x12x1
60x10x1
60x8x2
50x9x1

Exercise: 3 BB Up Right Rows
65x20x1
95x12x1
115x12x2
135x9x1
135x7x1
95x12x1

Exercise: 4 Seated DBs Lateral Raises
22.5x12x2
22.5x10x3

Exercise: 5 Seated DBs Front Raises (5 reps UHG, 5 reps HG)
22.5x10x5

Exercise: 6 Standing BB Front Press
BARx20x1
115x10x1
115x9x1
115x10x1
135x7x1
135x5x1
95x12x1

Exercise: 7 BB Shrugs
225x18x1
225x15x1
225x12x1
275x8x1
275x5x1
225x12x2

Notes: Is so hard to grip the 275 w/o slipping. I missed having the Versa Grip.

Exercise: 8 FreeMotion Rear Delts Flies
80x15x1
100x12x4

Abs: N/A

Cardio: 40 mins LISS on treadmill. Cals = 370.

Notes: Wanted to train tri's along with shoulders tonight but due to time shortage, I skipped tri's and replace it with post cardio. Really need to burn off those 3ins of fat. Going to be taking tomorrow off and hopefully will resume on Sunday.

Have a great weekend all!

Good workout as always bro. Digging the volume

Have a great weekend Evo!

[New Evolution]

Good workout as always bro. Digging the volume

Have a great weekend Evo!

Thanks brotha. Hope you have a great weekend as well and Happy Monday bro!

[New Evolution]

Rest Didn't train on Saturday and was just operating in zombie mode.

Got 5hrs last night +1.5hrs nap.


Preworkout .5 scoop of Hemavol + 1 scoop of Craze.

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

Postworkout Shake.


Chest & Tri's

Warm up/Cardio: Elliptical 31 mins. Cals = 353. Knee is feeling better today so I upped the intensity level a little bit.

Exercise: 1 BB Decline
135x30x1
185x15x2
225x8x2
225x8x1 >>> 135x10x1

Exercise: 2 Hoist Machine Flies (30-40 secs rest)
100x10x3
120x10x3

Exercise: 3 BB Incline
135x15x1
185x8x1
185x7x1
185x8x2
185x8x1 >>> 135x10x1

Exercise: 4 V-BAR push down (30 secs rest)
80x25x1
100x18x1
120x15x1
140x12x1
160x8x1
160x8x1 >>> 80x12x1

Exercise: 5 HS Machine Dips (30 secs rest)
330x10x3
330x8x3

Exercise: 6 Single Reverse Kick Out (30 secs rest)
30x12x1
40x12x2
40x10x3

Exercise: 7 Single Rope Kick Out (30 secs rest)
30x12x1
30x10x5


Abs: N/A

Cardio: 41 mins LISS on treadmill. Cals = 400.

Notes: I was feeling a little bit beat and bloated since I had my weekend cheat meal 2.5hrs before hand. So I went to take the Hemavol for the purpose of dumping some out. lol It works like magic. lol Anyways, got to the gym super late today and I don't really have much time to take my sweet time so I did the short rest thing as short as possible so I can squeeze some cardio in afterward. Mission accomplished. The only thing I missed out on was abs but I will train that tomorrow with legs if I am not too tired.


My cheat meals. Seafood hotpot.


Beef with Chen Pi sauce. I thought this was stirfry but turns out to be deep fried.




Protein brownie that I made yesterday.

[guest]

Came in looking for Cindy Crawford kickouts...left hungry

Strong intensity. Cut mode activate for you?

[KRN-GOOKX891]

Good to hear your knee is feeling better. When are you seeing your doc?

[TheMatzah]

I see you're still using Craze, I tried some of that before I got injured. Very nice - potent sheeot!


Get some sleep homeboy

[BabyOilBrah]

Evo on that cut time? Is this real life? nice work brotato.

[blkbelt42]

Uuuhhhggg, so much win on lifts and foodz!!!!!!

Protein brownie recipe ....NAO!!

[super_tactical]

Good stuff man. I don't know how you cut by not counting calories but it's working. I just eat and eat until I'm over maintenance if I don't keep track. Maybe it's all that cardio!

Beef with Chen Pi looks so damn good.



Post that brownie recipe! Probably tastes good but I'm not gonna lie...it looks like an old raw steak.


:}

[BabyOilBrah]

Everytime I made protein brownies they'd come out too dry.