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El Pena's Blue Up, Purple Wraath, NOS Precursor Log (unsponsored)

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  • #16
    Day 16

    Decent workout, didn't notice too much of a New Year's crowd have to see how it goes in the next couple weeks.

    Exercise Training Log
    1. Front Squat [ 4 Sets ]
    8x135 | 8x135 | 8x135 | 8x135 | - | - |
    --------------------------------------------------------------------------------
    2. GHR [ 4 Sets ]
    8xB | 8xB | 8xB | 8xB | - | - |
    --------------------------------------------------------------------------------
    3. Leg Press, narrow [ 4 Sets ]
    8x570 | 8x570 | 8x570 | 8x570 | - | - |
    --------------------------------------------------------------------------------
    4. Split Squat [ 4 Sets ]
    8x130 | 8x130 | 8x130 | 8x130 | - | - |
    --------------------------------------------------------------------------------
    5. Single Leg Ext. [ 4 Sets ]
    8x95 | 8x95 | 8x95 | 8x95 | - | - |
    --------------------------------------------------------------------------------
    6. Single Leg Curl [ 4 Sets ]
    8x80 | 8x80 | 8x80 | 8x80 | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

    Cardio
    25 mins. kickboxing
    Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
    Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
    Progress pics - http://bodyspace.bodybuilding.com/ElPena/

    Comment


    • #17
      Originally posted by El Pena
      I've decided to ditch the flat DB pressing, it just bothers the hell out of my shoulders, I'll be experimenting with machines until I find something I like.
      Have you tried pressing with your palms facing eachother ?

      Comment


      • #18
        Day 17

        PU, yep tried that already, I'll still be doing flat BB for now as that doesn't bother it anywhere near as much as the DB's.

        Nice workout today, shoulders felt good throughout.

        Nutrition
        http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

        Exercise Training Log
        1. Hang Clean & Press [ 4 Sets ]
        8x90 | 8x90 | 8x90 | 8x90 | - | - |
        --------------------------------------------------------------------------------
        2. One Arm Tri. Pressdown [ 4 Sets ]
        8x50 | 8x50 | 8x50 | 8x50 | - | - |
        --------------------------------------------------------------------------------
        3. Face Pulls [ 4 Sets ]
        8x110 | 8x110 | 8x110 | 8x110 | - | - |
        --------------------------------------------------------------------------------
        4. Tri. Pressback [ 4 Sets ]
        8x40 | 8x40 | 8x40 | 8x40 | - | - |
        --------------------------------------------------------------------------------
        5. DB Lateral Raise [ 4 Sets ]
        8x25 | 8x25 | 8x25 | 8x25 | - | - |
        --------------------------------------------------------------------------------
        6. EO Pressdown [ 4 Sets ]
        8x110 | 8x110 | 8x110 | 8x110 | - | - |
        --------------------------------------------------------------------------------
        7. CG BB Shrugs [ 4 Sets ]
        8x315 | 8x315 | 8x315 | 8x315 | - | - |
        --------------------------------------------------------------------------------
        Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

        Cardio
        1 mile run ~7 mins.
        Last edited by El Pena; 01-03-2007, 08:47 PM.
        Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
        Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
        Progress pics - http://bodyspace.bodybuilding.com/ElPena/

        Comment


        • #19
          Day 18

          Light workout today, everything went quite well, got carried away on the heavy bag again, and hurt the knuckles on my right hand, hoping the tenderness goes away before my planned session for Saturday, if it doesn't guess its back to shadow boxing for a bit.

          Nutrition
          http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

          Exercise Training Log
          1. Toe Press [ 4 Sets ]
          16x530 | 16x530 | 16x530 | 16x530 | - | - |
          --------------------------------------------------------------------------------
          2. Rope Crunch [ 4 Sets ]
          16x45 | 16x45 | 16x45 | 16x45 | - | - |
          --------------------------------------------------------------------------------
          3. Forearm Curl [ 4 Sets ]
          16x85 | 16x85 | 16x85 | 16x85 | - | - |
          --------------------------------------------------------------------------------
          4. Supraspinatus Raise [ 4 Sets ]
          16x10 | 16x10 | 16x10 | 16x10 | - | - |
          --------------------------------------------------------------------------------
          5. Seated Calf [ 4 Sets ]
          16x165 | 16x165 | 16x165 | 16x165 | - | - |
          --------------------------------------------------------------------------------
          6. Leg Raise [ 4 Sets ]
          16xB | 16xB | 16xB | 16xB | - | - |
          --------------------------------------------------------------------------------
          7. Rev. Forearm Curl [ 4 Sets ]
          16x45 | 16x45 | 16x45 | 16x45 | - | - |
          --------------------------------------------------------------------------------
          8. Cuban Rotation [ 4 Sets ]
          16x20 | 16x20 | 16x20 | 16x20 | - | - |
          --------------------------------------------------------------------------------
          Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

          Cardio
          25 mins. heavy bag.
          Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
          Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
          Progress pics - http://bodyspace.bodybuilding.com/ElPena/

          Comment


          • #20
            Day 19

            Nice workout today. Deads took alot out of me and it took me a while to get back into it. I've cut out the back extensions as my lower back was already getting alot of work anyways, and taking the DB's all the way across the gym to where the back extension contraption is got annoying as hell.

            Nutrition
            http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

            Exercise Training Log
            1. Deads [ 4 Sets ]
            8x290 | 8x290 | 8x290 | 8x290 | - | - |
            --------------------------------------------------------------------------------
            2. P/H/C [ 4 Sets ]
            3xB | 3xB | 3xB | 3xB | 3xB | 3xB |
            --------------------------------------------------------------------------------
            3. BB Row, Sup. [ 4 Sets ]
            8x165 | 8x165 | 8x165 | 8x165 | - | - |
            --------------------------------------------------------------------------------
            4. Pulldowns, Sup. [ 4 Sets ]
            8x180 | 8x180 | 8x180 | 8x180 | - | - |
            --------------------------------------------------------------------------------
            5. One Arm DB Row [ 4 Sets ]
            8x100 | 8x100 | 8x100 | 8x100 | - | - |
            --------------------------------------------------------------------------------
            6. Seated Cable Row [ 4 Sets ]
            8x150 | 8x150 | 8x150 | 8x150 | - | - |
            --------------------------------------------------------------------------------
            Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

            Cardio
            Elliptical 20mins. CT2 R1 1.72mi.
            Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
            Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
            Progress pics - http://bodyspace.bodybuilding.com/ElPena/

            Comment


            • #21
              Day 20

              Good workout this morning, I'm dropping the weight on DB curls as after about the 3rd rep my form starts to loosen too much.

              Nutrition
              http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

              Exercise Training Log
              1. Incline BB [ 4 Sets ]
              8x195 | 8x195 | 8x195 | 5x195 | - | - |
              --------------------------------------------------------------------------------
              2. CB Curl, wide [ 4 Sets ]
              8x65 | 8x65 | 8x65 | 8x65 | - | - |
              --------------------------------------------------------------------------------
              3. Dips [ 4 Sets ]
              11xB | 11xB | 11xB | 11xB | - | - |
              --------------------------------------------------------------------------------
              4. Alt. DB Curl [ 4 Sets ]
              8x40 | 8x40 | 8x40 | 5x40 | - | - |
              --------------------------------------------------------------------------------
              5. BB Bench [ 4 Sets ]
              8x145 | 8x145 | 8x145 | 8x145 | - | - |
              --------------------------------------------------------------------------------
              6. Rev. CB Curl [ 4 Sets ]
              8x45 | 8x45 | 8x45 | 8x45 | - | - |
              --------------------------------------------------------------------------------
              7. High Pulley Crossover [ 4 Sets ]
              8x60 | 8x60 | 8x60 | 8x60 | - | - |
              --------------------------------------------------------------------------------
              8. High Pulley Curl [ 4 Sets ]
              8x100 | 8x100 | 8x100 | 8x100 | - | - |
              --------------------------------------------------------------------------------
              Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

              Cardio 25mins. shadow boxing
              Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
              Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
              Progress pics - http://bodyspace.bodybuilding.com/ElPena/

              Comment


              • #22
                Days 21 & 22

                Off day yesterday, carb loading went well although I had a hard time finishing some meals, I will probably cut out the veggies in future carb ups as they add too much bulk.

                Great workout today, as expected after a carb up. I'm also battling with a cold which was not cool as it affected my ability to breathe properly, especially on the run.

                Nutrition
                http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

                Exercise Training Log
                1. Squat [ 4 Sets ]
                8x180 | 8x180 | 8x180 | 8x180 | - | - |
                --------------------------------------------------------------------------------
                2. Romanian Deads [ 4 Sets ]
                8x195 | 8x195 | 8x195 | 8x195 | - | - |
                --------------------------------------------------------------------------------
                3. Seated Single Leg Press [ 4 Sets ]
                8x130 | 8x130 | 8x130 | 8x130 | - | - |
                --------------------------------------------------------------------------------
                4. Walking DB Lunges [ 4 Sets ]
                8x50 | 8x50 | 8x50 | 8x50 | - | - |
                --------------------------------------------------------------------------------
                5. Single Leg Ext. [ 4 Sets ]
                8x95 | 8x95 | 8x95 | 8x95 | - | - |
                --------------------------------------------------------------------------------
                6. Single Leg Curl [ 4 Sets ]
                8x80 | 8x80 | 8x80 | 8x80 | - | - |
                --------------------------------------------------------------------------------
                Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

                Cardio
                1 mile run ~7mins.
                Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                Comment


                • #23
                  Day 23

                  Nice workout shoulders felt good through most of the workout, did more kicking/knees/elbows than usual on the bag work as my shoulders fatigued very quickly.

                  Nutrition
                  http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

                  Exercise Training Log
                  1. Standing BB Press [ 4 Sets ]
                  8x95 | 8x95 | 8x95 | 8x95 | - | - |
                  --------------------------------------------------------------------------------
                  2. Standing DB Tri Ext. [ 4 Sets ]
                  8x70 | 8x70 | 8x70 | 8x70 | - | - |
                  --------------------------------------------------------------------------------
                  3. Wide Upright Row [ 4 Sets ]
                  8x95 | 8x95 | 8x95 | 8x95 | - | - |
                  --------------------------------------------------------------------------------
                  4. Rope Pressdown [ 4 Sets ]
                  8x100 | 8x100 | 8x100 | 8x100 | - | - |
                  --------------------------------------------------------------------------------
                  5. Bent Laterals [ 4 Sets ]
                  8x55 | 8x55 | 8x55 | 8x55 | - | - |
                  --------------------------------------------------------------------------------
                  6. Seated Dip [ 4 Sets ]
                  8x120 | 8x120 | 8x120 | 8x120 | - | - |
                  --------------------------------------------------------------------------------
                  7. BB Shrugs [ 4 Sets ]
                  8x315 | 8x315 | 8x315 | 8x315 | - | - |
                  --------------------------------------------------------------------------------
                  Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

                  Cardio
                  25 mins. heavy bag work.
                  Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                  Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                  Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                  Comment


                  • #24
                    Day 24

                    Light workout today.

                    Nutrition
                    http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

                    Exercise Training Log
                    1. Donkey Calf [ 4 Sets ]
                    16x180 | 16x180 | 16x180 | 16x180 | - | - |
                    --------------------------------------------------------------------------------
                    2. MTS Crunch [ 4 Sets ]
                    16x40 | 16x40 | 16x40 | 16x40 | - | - |
                    --------------------------------------------------------------------------------
                    3. Forearm Curl [ 4 Sets ]
                    16x90 | 16x90 | 16x90 | 16x90 | - | - |
                    --------------------------------------------------------------------------------
                    4. Cable Ext. Rot. [ 4 Sets ]
                    16x20 | 16x20 | 16x20 | 16x20 | - | - |
                    --------------------------------------------------------------------------------
                    5. Standing BB Calf [ 4 Sets ]
                    16x150 | 16x150 | 16x150 | 16x150 | - | - |
                    --------------------------------------------------------------------------------
                    6. Rev. Crunch [ 4 Sets ]
                    16x10 | 16x10 | 16x10 | 16x10 | - | - |
                    --------------------------------------------------------------------------------
                    7. Rev. Forearm Curl [ 4 Sets ]
                    16x50 | 16x50 | 16x50 | 16x50 | - | - |
                    --------------------------------------------------------------------------------
                    8. Cuban Rot. [ 4 Sets ]
                    16x20 | 16x20 | 16x20 | 16x20 | - | - |
                    --------------------------------------------------------------------------------
                    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

                    Cardio
                    Elliptical 20 mins. CT2 R1 1.73mi.
                    Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                    Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                    Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                    Comment


                    • #25
                      Day 25

                      Workout started out really well, but slowed down after a bit, went light on the high rows due to having to share a machine and not wanting to mess around too much with the plates since I was running late as it was.

                      Nutrition
                      http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

                      Exercise Training Log
                      1. Rack Pulls [ 4 Sets ]
                      8x260 | 8x260 | 8x260 | 8x260 | - | - |
                      --------------------------------------------------------------------------------
                      2. Pullups [ 4 Sets ]
                      4xB | 4xB | 4xB | 3xB | - | - |
                      --------------------------------------------------------------------------------
                      3. BB Row, pron. [ 4 Sets ]
                      8x155 | 8x155 | 8x155 | 8x155 | - | - |
                      --------------------------------------------------------------------------------
                      4. Pulldowns, pron. [ 4 Sets ]
                      8x150 | 8x150 | 8x150 | 8x150 | - | - |
                      --------------------------------------------------------------------------------
                      5. HS High Row [ 4 Sets ]
                      10x180 | 10x180 | 10x180 | 10x180 | - | - |
                      --------------------------------------------------------------------------------
                      6. Seated Cable Row, Wide [ 4 Sets ]
                      8x120 | 8x120 | 8x120 | 8x120 | - | - |
                      --------------------------------------------------------------------------------
                      Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

                      Cardio
                      25 mins. heavy bag work.
                      Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                      Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                      Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                      Comment


                      • #26
                        Day 26

                        Good workout, shoulder got a bit bothersome towards the end, other than that everything went smoothly.

                        Nutrition
                        http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

                        Exercise Training Log
                        1. Incline DB [ 4 Sets ]
                        8x80 | 8x80 | 8x80 | 8x80 | - | - |
                        --------------------------------------------------------------------------------
                        2. CB Curl, narrow [ 4 Sets ]
                        8x75 | 8x75 | 8x75 | 8x75 | - | - |
                        --------------------------------------------------------------------------------
                        3. Dips [ 4 Sets ]
                        12xB | 12xB | 12xB | 12xB | - | - |
                        --------------------------------------------------------------------------------
                        4. Conc. Curls [ 4 Sets ]
                        8x30 | 8x30 | 8x30 | 8x30 | - | - |
                        --------------------------------------------------------------------------------
                        5. LF Chest Press [ 4 Sets ]
                        8x150 | 8x150 | 8x150 | 8x150 | - | - |
                        --------------------------------------------------------------------------------
                        6. Hammer Curl [ 4 Sets ]
                        8x30 | 8x30 | 8x30 | 8x30 | - | - |
                        --------------------------------------------------------------------------------
                        7. Low Pulley Crossover [ 4 Sets ]
                        8x120 | 8x120 | 8x120 | 8x120 | - | - |
                        --------------------------------------------------------------------------------
                        Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

                        Cardio
                        1 mile run ~7mins.
                        Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                        Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                        Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                        Comment


                        • #27
                          Day 27 & 28

                          Nice workout yesterday felt good through the weights, but did tire out by the time I got to the bag. I'll be changing around my cardio in the coming weeks as I'll be doing extra exercise in school.

                          Off day today, carbing up has gone well so far hopefully eating all the carbs will be a bit easier this week. Had not noted it before but I am also using CinnulinPF during the carb up.

                          First class day is on Monday so I'll have to see how that affects my workouts.

                          Nutrition
                          http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

                          Exercise Training Log
                          1. Front Squat [ 4 Sets ]
                          8x140 | 8x140 | 8x140 | 8x140 | - | - |
                          --------------------------------------------------------------------------------
                          2. GHR [ 4 Sets ]
                          8xB | 8xB | 8xB | 8xB | - | - |
                          --------------------------------------------------------------------------------
                          3. Leg Press, narrow [ 4 Sets ]
                          8x575 | 8x575 | 8x575 | 8x575 | - | - |
                          --------------------------------------------------------------------------------
                          4. Split Squat [ 4 Sets ]
                          8x135 | 8x135 | 8x135 | 8x135 | - | - |
                          --------------------------------------------------------------------------------
                          5. Single Leg Ext. [ 4 Sets ]
                          8x95 | 8x95 | 8x95 | 8x95 | - | - |
                          --------------------------------------------------------------------------------
                          6. Single Leg Curl [ 4 Sets ]
                          8x80 | 8x80 | 8x80 | 8x80 | - | - |
                          --------------------------------------------------------------------------------
                          Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

                          Cardio
                          25 mins. heavy bag.
                          Last edited by El Pena; 01-14-2007, 11:22 AM.
                          Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                          Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                          Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                          Comment


                          • #28
                            Day 29

                            Well today was an interesting day, first day of class was short and we were informed that classes are canceled tomorrow and Wed., at least now I have time to read . Today's workout went well despite the cold freakin weather.

                            Nutrition
                            http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

                            Exercise Training Log
                            1. Hang Clean & Press [ 4 Sets ]
                            8x95 | 8x95 | 8x95 | 8x95 | - | - |
                            --------------------------------------------------------------------------------
                            2. One Arm Tri. Pressdown [ 4 Sets ]
                            8x50 | 8x50 | 8x50 | 8x50 | - | - |
                            --------------------------------------------------------------------------------
                            3. Face Pulls [ 4 Sets ]
                            8x120 | 8x120 | 8x120 | 8x120 | - | - |
                            --------------------------------------------------------------------------------
                            4. Tri. Pressback [ 4 Sets ]
                            8x45 | 8x45 | 8x45 | 8x45 | - | - |
                            --------------------------------------------------------------------------------
                            5. DB Lateral Raise [ 4 Sets ]
                            8x25 | 8x25 | 8x25 | 8x25 | - | - |
                            --------------------------------------------------------------------------------
                            6. EO Pressdown [ 4 Sets ]
                            8x120 | 8x120 | 8x120 | 8x120 | - | - |
                            --------------------------------------------------------------------------------
                            7. CG BB Shrugs [ 4 Sets ]
                            8x315 | 8x315 | 8x315 | - | - | - |
                            --------------------------------------------------------------------------------
                            Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
                            Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                            Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                            Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                            Comment


                            • #29
                              Day 30

                              Decent workout today.

                              Nutrition
                              http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

                              Exercise Training Log
                              1. Toe Press [ 4 Sets ]
                              16x535 | 16x535 | 16x535 | 16x535 | - | - |
                              --------------------------------------------------------------------------------
                              2. Rope Crunch [ 4 Sets ]
                              16x45 | 16x45 | 16x45 | 16x45 | - | - |
                              --------------------------------------------------------------------------------
                              3. Forearm Curl [ 4 Sets ]
                              16x95 | 16x95 | 16x95 | 16x95 | - | - |
                              --------------------------------------------------------------------------------
                              4. Cuban Rotation [ 4 Sets ]
                              16x20 | 16x20 | 16x20 | 16x20 | - | - |
                              --------------------------------------------------------------------------------
                              5. Seated Calf Raise [ 4 Sets ]
                              16x165 | 16x165 | 16x165 | 16x165 | - | - |
                              --------------------------------------------------------------------------------
                              6. Rev. Forearm Curl [ 4 Sets ]
                              16x50 | 16x50 | 16x50 | 16x50 | - | - |
                              --------------------------------------------------------------------------------
                              7. Supraspinatus Raise [ 4 Sets ]
                              16x12.5 | 16x12.5 | 16x12.5 | 16x12.5 | - | - |
                              --------------------------------------------------------------------------------
                              Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

                              Cardio
                              25 mins. heavy bag.
                              Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                              Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                              Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                              Comment


                              • #30
                                Day 31

                                Workout started out quite well, new PR on deads , although that took its toll on the pullups I did right after, after that everything went as planned. School is back in session tomorrow we may or may not have to do some running so I'll have to see how that's going to change my workouts as the semester progresses.

                                Nutrition
                                http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

                                Exercise Training Log
                                1. Deadlift [ 4 Sets ]
                                8x295 | 8x295 | 8x295 | 8x295 | - | - |
                                --------------------------------------------------------------------------------
                                2. Pullups [ 4 Sets ]
                                4xB | 3xB | 3xB | 3xB | - | - |
                                --------------------------------------------------------------------------------
                                3. BB Row, sup. [ 4 Sets ]
                                8x165 | 8x165 | 8x165 | 8x165 | - | - |
                                --------------------------------------------------------------------------------
                                4. Pulldowns, sup. [ 4 Sets ]
                                8x180 | 8x180 | 8x180 | 8x180 | - | - |
                                --------------------------------------------------------------------------------
                                5. One Arm DB Row [ 4 Sets ]
                                8x100 | 8x100 | 8x100 | 8x100 | - | - |
                                --------------------------------------------------------------------------------
                                6. Seated Cable, narrow [ 4 Sets ]
                                8x160 | 8x160 | 8x160 | 8x160 | - | - |
                                --------------------------------------------------------------------------------
                                Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

                                Cardio
                                1.1 mile run
                                Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                                Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                                Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                                Comment

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