***Cervasa1977 Green Magnitude Max Gain Log***

[cervasa1977]

CARDIO
TREADMILL

Daily Review

Wow another day of cardio for me man thats a lot in one week anyways today was an off day but decided to get in 30mins or cardio along with some abs, after sitting in a plane for a few hours the last thing that I want to do is sit so I decided to head to the gym stretch the legs

[cervasa1977]

WORKOUT 32

SHOULDERS

Exercise Training Log
1. DB Shoulder Press [ 4 Sets ]
12x60 | 12x60 | 12x60 | 10x75 | - | - |
--------------------------------------------------------------------------------
2. Side Lateral Raises [ 3 Sets ]
10x30 | 10x30 | 10x30 | - | - | - |
--------------------------------------------------------------------------------
3. Front DB Raises [ 3 Sets ]
10x30 | 10x30 | 10x30 | - | - | - |
--------------------------------------------------------------------------------
4. Rear Laterals [ 3 Sets ]
10x30 | 10x30 | 10x30 | - | - | - |
--------------------------------------------------------------------------------
5. Smith Machine Shrugs [ 3 Sets ]
15x225 | 10x315 | 10x315 | - | - | - |
--------------------------------------------------------------------------------
5. Smith Machine Behind The Back Shrugs [ 3 Sets ]
15x225 | 10x225 | 10x225 | - | - | - |
--------------------------------------------------------------------------------


Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
Sign-up for email alerts of supplement testing & contest opportunities!

DAILY REVIEW

I went down on weights again this week for my shoulders and it seems to be helping out some since after hitting my shoulders I really had very little pain, well alot less then the last few weeks. I am going to take it easy on shoulders hit them enough with some higher reps but less weight hoping to take some of the stress off my shoulder joints. Even thouh I am not breaking any Pr's my shoulders were still fried and tender (in a good way) this morning........

DAILY QUOTE

Brain cells create ideas. Stress kills brain cells. Stress is not a good idea.
Author: Richard Saunders

[strester]

good to see that the shoulders are back in check ... nice goin' man

[cervasa1977]

good to see that the shoulders are back in check ... nice goin' man

Thanks man, I think keeping it lite might be the way to go for me for awhile until my shoulders heal or strengthen up a little because taking time off isn't going to happen

[cervasa1977]

WORKOUT 33

ARMS

Exercise Training Log
1. DB Bi Curls [ 4 Sets ]
15x25 | 15x30 | 15x35 | 12x40 | - | - |
--------------------------------------------------------------------------------
2. Tri Press Down [ 4 Sets ]
15x100 | 15x100 | 10x50 | 10x150 | - | - |
--------------------------------------------------------------------------------
3. Hammer DB Curls [ 3 Sets ]
12x30 | 10x40 | 10x40 | - | - | - |
--------------------------------------------------------------------------------
4. Overhead DB Extension [ 3 Sets ]
12x40 | 10x50 | 8x55 | - | - | - |
--------------------------------------------------------------------------------
5. 1 Arm Cable Curls [ 3 Sets ]
12x30 | 10x40 | 10x40 | - | - | - |
--------------------------------------------------------------------------------
6. 1 Arm Tri Extension [ 3 Sets ]
12x35 | 12x35 | 12x35 | - | - | - |
--------------------------------------------------------------------------------
Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
Sign-up for email alerts of supplement testing & contest opportunities!

DAILY REVIEW

Wasn't happy with my workout felt very fatigued and feel like I am getting a cold which sucks. Honestly I just wanted to get in and out as fast as possible my focus sucked and stamina was shot after my first set. I am going to take in easy tonight and tomorrow and hopefully make up todays workout with a killer leg day on Sunday.

DAILY QUOTE

When a problem comes along, study it until you are completely knowledgeable. Then find that weak spot, break the problem apart, and the rest will be easy.
Author: Norman Vincent Peale

[cervasa1977]

CARDIO
TREADMILL

Daily Review

Cardio today along with some abs. 30 mins on the treadmill felt good. Trying to stay on top of doing cardio instead of making excuses for not. Overall recovery this week has been great and the shoulder hass felt good I have chest on Monday so again that will be a test on seeing how its doing.

[ddawg91]

Hows the shoulder? Bicep curls always bugged mine when it was flaming up.

[cervasa1977]

CARDIO
TREADMILL

Daily Review

Back to back cardio what can I say today was a great day I woke up and its was like 78 degrees outside, OK for South Carolina thats like crazy this time of the year so I decided not to waste the great morning sitting around so I took a hike on the Saluda River Trail here in Columbia SC. Did a 4 mile loop it was great being outdoors without feeling like you are going to pass out from the heat.

[cervasa1977]

Hows the shoulder? Bicep curls always bugged mine when it was flaming up.

Its feeling better but still tender real test will be tomorrow when I hit my chest

[cervasa1977]

WORKOUT 29

LEGS

Exercise Training Log
1. Squats * warm up sets [ 5 Sets ]
12x135* | 12x135* | 8x405 | 5x425 | 1x445 | - |
--------------------------------------------------------------------------------
2. Leg Curls [ 3 Sets ]
12x100 | 10x180 | 10x180 | - | - | - |
--------------------------------------------------------------------------------
3. Leg Extensions [ 3 Sets ]
10x200 | 10x250 | 4x300 | - | - | - |
--------------------------------------------------------------------------------
4. Front Squats [ 3 Sets ]
12x135 | 10x135 | 10x135 | - | - | - |
--------------------------------------------------------------------------------
5. Seated Calf Raises [ 3 Sets ]
10x180 | 10x180 | 10x180 | - | - | - |
--------------------------------------------------------------------------------
Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
Sign-up for email alerts of supplement testing & contest opportunities!

DAILY REVIEW

Another great leg day. My legs are done its been two hours and still I feel like my legs are going to give out right under me. Hiking in the morning and then hitting legs heavy today probably wasn't the smartest thing to do but I couldn't waste the great day away today. I am not looking forward to waking up in the morning. Also whoever was the dumbass to put the weight room on the second floor of my gym deserves to get his ass kicked. I swear I felt like sliding down the stairs on my ass because with every step I felt my legs give out on me. Worse part a really hot chick was walking up the stairs while I looked like a moron trying to navigate each step .

DAILY QUOTE

If you don't realize there is always someone who knows how to do something better than you, then you don't give proper respect for others' talents.
Author: Hortense Canady

[cervasa1977]

WORKOUT 35

CHEST

Exercise Training Log
1. Bench Press Warm Up [ 3 Sets ]
12x135 | 12x135 | 12x135 | - | - | - |
--------------------------------------------------------------------------------
2. Iso Hammer Decline Press [ 6 Sets ]
15x90 | 15x180 | 10x270 | 10x360 | 6x380PR!!! | 3x400PR!!!! |
--------------------------------------------------------------------------------
3. Bench Press [ 3 Sets ]
10x225 | 10x225 | 10x225 | - | - | - |
--------------------------------------------------------------------------------
4. Iso Hammer Press [ 3 Sets ]
10x180 | 10x180 | 7x180 | - | - | - |
--------------------------------------------------------------------------------
5. Incline DB Flyes [ 3 Sets ]
10x50 | 10x50 | 10x50 | - | - | - |
--------------------------------------------------------------------------------
Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
Sign-up for email alerts of supplement testing & contest opportunities!

DAILY REVIEW

Alright I wanted to keep it light today but while doing the decline hammer press the weights just felt light and I kept going with it ending up pressing 400lb. My shoulder hung in there and hurt a little at the end, but this was after killing my chest. I had a great workout and was super pumped after pressing 400lb. On another note my legs are killing me. I am in Tuscon AZ today for work and had like a 3 hour flight from ATL (Atlanta) to Tuscon. After legs yesterday and being stuck in a plane for three + hours I having a hard time getting my legs to loosen up. Anyways besides my legs feeling like shit (for some reason I love it when my legs hurt, means I killed them the day before) my shoulder a little tender I was very happy with the workout .

DAILY QUOTE

Goals give you more than a reason to get up in the morning; they are an incentive to keep you going all day. Goals tend to tap the deeper resources and draw the best out of life.
Author: Harvey Mackay

[ddawg91]

Man those are some impressive numbers, 10 Lbs away from 455!

[cervasa1977]

Man those are some impressive numbers, 10 Lbs away from 455!

10 lbs baby its close I wanted to push it the other day but my legs were just dead. This week 455! Thats a promise

[ddawg91]

10 lbs baby its close I wanted to push it the other day but my legs were just dead. This week 455! Thats a promise

Sounds good, will be watching!

[cervasa1977]

WORKOUT 36

BACK

Exercise Training Log
1. Chins [ 4 Sets ]
10xBW | 10xBW | 10xBW | - | - | - |
--------------------------------------------------------------------------------
2. T Bar Rows [ 3 Sets ]
10x135 | 10x135 | 8x160 | - | - | - |
--------------------------------------------------------------------------------
3. DB Rows [ 3 Sets ]
12x100 | 12x100 | 12x100 | - | - | - |
--------------------------------------------------------------------------------
4. Deadlifts [ 3 Sets ]
12x225 | 10x315 | 10x315 | - | - | - |
--------------------------------------------------------------------------------
5. Lat Pullover Machine [ 3 Sets ]
12x200 | 10x210 | 7x230 | - | - | - |
--------------------------------------------------------------------------------
6. Lower Back Ext Machine [ 3 Sets ]
25x100 | 25x100 | 25x100 | - | - | - |
--------------------------------------------------------------------------------

Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
Sign-up for email alerts of supplement testing & contest opportunities!

DAILY REVIEW

Alright I couldn't go any higher today on deads if I tried. My legs are still killing me and my back is still toast from squats the other dya. I have no idea why I am so sore from my leg day on Sunday I haven't been this sore in a long time. Despite my deadlifts numbers I had a great workout. I was extremely tired today do to the fact I am in Tucson (Pacific Time) three hour difference so I really didn't sleep to well and was up early. Hopefully tomorrow I will feel a little more relaxed and refreshed.....

DAILY QUOTE

"Patience and fortitude conquer all things.
Author: Ralph Waldo Emerson