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

[cervasa1977]

WORKOUT 37

Shoulders

Exercise Training Log
1. ISO Hammer Shoulder Press [ 6 Sets ]
12x90 | 12x90 | 12x90 | 10x180 | 10x180 | 8x200 |
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2. Rear Delt Raises [ 3 Sets ]
12x30 | 12x30 | 10x35 | - | - | - |
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3. Side Lateral Raises [ 3 Sets ]
12x30 | 10x35 | 9x35 | - | - | - |
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4. Front Plate Raises [ 3 Sets ]
12x45 | 12x45 | 12x45 | - | - | - |
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5. Smith Machine Shrugs [ 6 Sets ]
15x135 | 15x135 | 15x135 | 12x225 | 10x315 | 10x315 |
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6. Behind The Back Shrugs [ 3 Sets ]
15x135 | 15x135 | 15x135 | - | - | - |
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7. DB Shrugs [ 5 Sets ]
12x110 | 10x12 | 10x130 | 8x140PR!!! | 7x150PR!!! | - |
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DAILY REVIEW

Shoulder workout was great no pain at all but I was pumped about my trap workout. I haven't really hit my traps heavy in a long time and today just felt great. The db felt light so I kept going up the stack for DB shrugs until I came to the end. I was pumped up about shrugging the 15-'s. I must say that one of the best tools to use to help build your back and traps has to be a good set up straps. I love using them I get to go heavier then I would and pound out extra reps....

DAILY QUOTE

"How poor are they that have not patience!
What wound did ever heal but by degrees?
Author: William Shakespeare

[strester]

glad to read that the shoulder is better ... congrats on runnin' the rack with shrugs and hittin' the PR's

[cervasa1977]

felt good today to be pain free and the shrugs just made my day......

[dominique]

congratulations on all your PR's!!! you are really strong.

glad to hear that your shoulder is not bothering you. keep up the great work

[browndustin]

Feels good when you lay off the traps for a while and then SMOKE THEM!

When I do DB Shrugs I shrug with them at my sides for two sets and then I lean forward slightly, move them forward (but not directly forward) and shrugs for two more sets. This hits mine perfectly.

When I first started working out my traps were so crazy. They kept on growing way faster than any other bodypart and I had to stop training them because it made my shoulders look totally narrow. It was like neck, traps, no shoulders… arms.. lol.

Hopefully your shoulder knows its place and stops givin you grief. Nice PRs.

[cervasa1977]

Feels good when you lay off the traps for a while and then SMOKE THEM!

When I do DB Shrugs I shrug with them at my sides for two sets and then I lean forward slightly, move them forward (but not directly forward) and shrugs for two more sets. This hits mine perfectly.

When I first started working out my traps were so crazy. They kept on growing way faster than any other bodypart and I had to stop training them because it made my shoulders look totally narrow. It was like neck, traps, no shoulders… arms.. lol.

Hopefully your shoulder knows its place and stops givin you grief. Nice PRs.

Yeah I really felt great today weights felt lite so I just killed them. It a nice feeling when the weights you once did felt lite as hell.

[cervasa1977]

congratulations on all your PR's!!! you are really strong.

glad to hear that your shoulder is not bothering you. keep up the great work

Shoulder felt great thank god......... hope it stays that way. Today was crazy I love days in the gym when the weights just feel lite (doesn't happen oftern enough)

[cervasa1977]

WORKOUT 39

ARMS

Exercise Training Log
1. DB Bi Curls [ 4 Sets ]
15x25 | 15x30 | 15x40 | 12x45 | - | - |
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2. Tri Press Down [ 4 Sets ]
15x100 | 15x100 | 10x50 | 10x150 | - | - |
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3. Hammer DB Curls [ 3 Sets ]
12x30 | 10x40 | 10x40 | - | - | - |
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4. Overhead DB Extension [ 3 Sets ]
12x40 | 10x50 | 8x55 | - | - | - |
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5. 1 Arm Cable Curls [ 3 Sets ]
12x30 | 10x40 | 10x40 | - | - | - |
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6. 1 Arm Tri Extension [ 3 Sets ]
12x35 | 12x35 | 12x35 | - | - | - |
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DAILY REVIEW

Ok workout I was tired from traveling all day but a bad day in the gym is better then no day in the gym. I am feeling good all over my trap are fried but I like that. Had some good pumps today but again I just didn't feel really in this workout focus wise then I have my other workouts, I will make up fro it

DAILY QUOTE

Burning desire to be or do something gives us staying power--a reason to get up every morning or to pick ourselves up and start in again after a disappointment.
Author: Marsha Sinetar

[cervasa1977]

WORKOUT 40

LEGS

Exercise Training Log
1. Squats * warm up sets [ 5 Sets ]
12x135* | 12x135* | 8x405 | 5x425 | 1x445 | - |
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2. Leg Curls [ 3 Sets ]
12x100 | 10x180 | 10x180 | - | - | - |
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3. Leg Extensions [ 3 Sets ]
10x200 | 10x200 | 4x220 | - | - | - |
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4. Front Squats [ 3 Sets ]
12x135 | 10x135 | 10x135 | - | - | - |
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5. Seated Calf Raises [ 3 Sets ]
10x180 | 10x180 | 10x180 | - | - | - |
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DAILY REVIEW

Well did want to try and break my squat PR today but just couldn't do it. My legs although not breaking any records felt strong and I know its only a matter of time until I break 455 on squats.

DAILY QUOTE

Like an ability or a muscle, hearing your inner wisdom is strengthened by doing it.
Author: Robbie Gass

[dominique]

you'll break 455, no doubt there!

ps: i enjoy the quotes alot!

[cervasa1977]

you'll break 455, no doubt there!

ps: i enjoy the quotes alot!

Thanks I always like looking for quotes that are meaningful to that day especially in the gym. I always start my day off reading a new motivational quote just to start my day of on a positive note...... 455 squats I am going to get it just a matter of time. I am so close!!!!!!!!!!!!!!!

[strester]

Thanks I always like looking for quotes that are meaningful to that day especially in the gym. I always start my day off reading a new motivational quote just to start my day of on a positive note...... 455 squats I am going to get it just a matter of time. I am so close!!!!!!!!!!!!!!!

I hear ya man ... sounds like me and my quest to DB press 100's ... you'll get it!!!

[cervasa1977]

I hear ya man ... sounds like me and my quest to DB press 100's ... you'll get it!!!

Thanks buddy....... its always great to hear that!!!!!!!

[cervasa1977]

WORKOUT 41

CHEST

Exercise Training Log
1. DB Incline Press [ 6 Sets ]
12x60 | 12x60 | 12x60 | 10x100 | 8x100 | 8x100 |
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2. Incline Bench Presss [ 3 Sets ]
5x225 | 5x225 | 5x225 | 5x225 | 5x225 | - |
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3. Weighted Dips [ 3 Sets ]
10x45 | 10x45 | 10x45 | - | - | - |
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4. DB Pullovers [ 3 Sets ]
10x75 | 10x85 | 5x95 | - | - | - |
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5. DB Flyes [ 3 Sets ]
10x50 | 9x55 | 8x60 | - | - | - |
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DAILY REVIEW

Great day in the gym had no pain in the old shoulders..... Today I really focused on my uppper chest and added pullovers really trying to focus on using my chest to pull instead of my lats. My Upper chest by the end was fried and swolen. I love great chest pumps just wish they would stay forever, well I guess to me the pumps after your workouts are kinda a cyrstal ball of things to come.

DAILY QUOTE

When all kinds of trials and temptations crowd into your lives, my brothers, don't resent them as intruders, but welcome them as friends. Realize that they come to test your faith and to produce in you the quality of endurance. But let the process go on until that endurance is fully developed, and you will find you have become men of mature character, men of integrity with no weak spots.
Author: James 1:2-4

[cervasa1977]

WORKOUT 42

BACK

Exercise Training Log
1. Deadlifts [ 3 Sets ]
12x135 | 12x225 | 2x315
2. Hammer Lateral Rows [ 4 Sets ]
12x180 | 10x270 | 10x360 | 7x450 | - | - |
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3. DB Rows [ 3 Sets ]
12x100 | 10x105 | 8x115 | - | - | - |
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4. Hammer Lat Pull Downs [ 3 Sets ]
10x180 | 10x270 | 7x270 | - | - | - |
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5. Pullups [ 3 Sets ]
10xBW | 10xBW | - | - | - | - |
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DAILY REVIEW

Great during my deads doing 315 right from the start of the lift something felt wrong my form was totally off and pop goes my back. I have no idea what happened but I pulled soemthing in my lower back. Its just really sore but still was able to finish my back workout but didn't attempt to try and work through the pain on deads better safe then sorry. Really sucks I was feeling strong today really wanted to go heavy as possible on deads. I just felt my whole lower back get all tight and right on the pull a sharp pain up my spine and around to my kidney area.... This sucks first a shoulder now my lower back. Still happy with the rest of my workout killed my lats, I am hoping its nothing to bad.

DAILY QUOTE

"...having lived long, I have experienced many instances of being obliged by better information, or fuller consideration, to change opinions even on important subjects, which I once thought right, but found to be otherwise. It is therefore that the older I grow, the more apt I am to doubt my own judgement, and to pay more respect to the judgement of others.
Author: Ben Franklin