***Cervasa1977 Green Magnitude Max Gain Log*** - Page 2

pu12en12g · 07-16-2006, 03:33 PM

Great log !!!

cervasa1977 · 07-17-2006, 01:42 AM

WORKOUT 16

LEGS

Exercise Training Log
1. Squats [ 5 Sets ]
12x135 | 10x225 | 20x315 | 8x405 | 3x425 | - |
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2. Leg Extensions [ 3 Sets ]
12x160 | 10x230 | 6x300 | - | - | - |
--------------------------------------------------------------------------------
3. Leg Curls [ 3 Sets ]
12x160 | 10x160 | 10x160 | - | - | - |
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4. Seated Calf Raises [ 3 Sets ]
12x135 | 12x135 | 10x180 | - | - | - |
--------------------------------------------------------------------------------
5. Front Squats [ 3 Sets ]
12x135 | 12x135 | 12x135 | - | - | - |
--------------------------------------------------------------------------------
Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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DAILY REVIEW

I love leg days like these. Had a PR on squats today and really got a great leg workout. I added front squats at the end to really put a good finish on the legs and forgot how much front squats really target the quads. Great pumps and strength.

DAILY QUOTE

"Some folks go through life pleased that the glass is half full. Others spend a lifetime lamenting that it's half-empty. The truth is: There is a glass with a certain volume of liquid in it. From there, it's up to you!
Author: Dr. James S. Vuocolo
Source: Integrity Newsletter

**DarkFalcon** · 07-17-2006, 01:54 AM

Great leg workout! Congrat's on the PR!

pu12en12g · 07-22-2006, 09:31 AM

Nice PR's :clapping:

cervasa1977 · 07-26-2006, 01:24 AM

WORKOUT 21

CHEST

Exercise Training Log
1. Warm Up Bench [ 3 Sets ]
12x135 | 12x135 | 12x135 | - | - | - |
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2. DB Bench Press [ 4 Sets ]
12x100 | 10x105 | 8x110 | 5x115 | - | - |
--------------------------------------------------------------------------------
3. Weighted Dips [ 3 Sets ]
10xB+45 | 10xB+45 | 10xB+45 | - | - | - |
--------------------------------------------------------------------------------
4. Hammer Decline Press [ 3 Sets ]
12x180 | 10x270 | 8x360 | - | - | - |
--------------------------------------------------------------------------------
5. Incline DB Flyes [ 3 Sets ]
12x50 | 10x60 | 7x70 | - | - | - |
--------------------------------------------------------------------------------
Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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DAILY REVIEW

Missed Legs on Sunday and Chest yesterday so again due to travel and work I will be playing catch up the next few days.... got to love work. Chest today felt great got some great pumps and and DB presses felt great today. I will be taking some stats when I get back in town this week.

DAILY QUOTE

"It is a favorite belief of mine that no student ever attains very eminent success by simply doing what is required of him; it is the amount and excellence of what is over and above the required, that determines the greatness of ultimate distinction.
Author: Charles Kendall Adams

cervasa1977 · 07-27-2006, 01:17 AM

WORKOUT 22

BACK

Exercise Training Log
1. Deadlifts [ 5 Sets ]
12x135 | 12x225 | 10x315 | 7x405 | 1x445PR | - |
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2. Hammer Lateral Rows [ 4 Sets ]
12x180 | 10x270 | 10x360 | 7x450 | - | - |
--------------------------------------------------------------------------------
3. DB Rows [ 3 Sets ]
12x100 | 10x105 | 8x115 | - | - | - |
--------------------------------------------------------------------------------
4. Hammer Lat Pull Downs [ 3 Sets ]
10x180 | 10x270 | 7x270 | - | - | - |
--------------------------------------------------------------------------------
5. Pullups [ 3 Sets ]
10xBW | 10xBW 7 | - | - | - | - |
--------------------------------------------------------------------------------
Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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DAILY REVIEW

OK happy got 445 on deads today 1 time I know its only 1 rep but it felt good since I have been stuck at 405 on deads for awhile now. Next week I know I am going to gets some reps at 445 so thats my new goal next week. I may cut out deads at 225 after I have warmed up just start going heavy and save some of that energy for the heavier deads. Great pumps and energy dspite traveling was great. My lower back is dead by the way, in a good way

DAILY QUOTE

"Heroism... is endurance for one moment more.
Author: George Kennan

cervasa1977 · 08-01-2006, 12:39 AM

WORKOUT 25

CHEST

Exercise Training Log
1. DB Incline Press [ 4 Sets ]
12x90 | 10x100 | 10x100 | 8x100 | - | - |
--------------------------------------------------------------------------------
2. Hammer Decline Press [ 3 Sets ]
12x180 | 10x270 | 8x325 | - | - | - |
--------------------------------------------------------------------------------
3. Wide Grip Hammer Press [ 3 Sets ]
10x270 | 10x270 | 10x270 | - | - | - |
--------------------------------------------------------------------------------
4. Incline Flyes [ 3 Sets ]
10x55 | 10x60 | 8x65 | - | - | - |
--------------------------------------------------------------------------------
5. Weighted Dips [ 3 Sets ]
10x45 | 10x45 | 10x45 | - | - | - |
--------------------------------------------------------------------------------
Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
Sign-up for email alerts of supplement testing & contest opportunities!

DAILY REVIEW

Alright tired as hell trying to catch my workout up. Earlier today I had legs and then chest this evening. I am exhausted. I really wasn't up for a chest wrokout but I was happy with it despite being so exhausted and drained from a heavy leg workout.

DAILY QUOTE

"I grieve over how tired we can become in our common life. Trying too much, meeting too long, undertaking more projects than true wisdom would allow, we weary ourselves."
Author: Stephen V. Doughty

Author: Fran Tarkenton

07-17-2006, 01:42 AM	#32
cervasa1977 Amateur Join Date: Jun 2006 Location: Columbia SC Posts: 39 Recipes: 0 Rep Power: 0	WORKOUT 16 LEGS Exercise Training Log 1. Squats [ 5 Sets ] 12x135 \| 10x225 \| 20x315 \| 8x405 \| 3x425 \| - \| -------------------------------------------------------------------------------- 2. Leg Extensions [ 3 Sets ] 12x160 \| 10x230 \| 6x300 \| - \| - \| - \| -------------------------------------------------------------------------------- 3. Leg Curls [ 3 Sets ] 12x160 \| 10x160 \| 10x160 \| - \| - \| - \| -------------------------------------------------------------------------------- 4. Seated Calf Raises [ 3 Sets ] 12x135 \| 12x135 \| 10x180 \| - \| - \| - \| -------------------------------------------------------------------------------- 5. Front Squats [ 3 Sets ] 12x135 \| 12x135 \| 12x135 \| - \| - \| - \| -------------------------------------------------------------------------------- Exercise Training Log (ETL System Beta) - Provided by Hybrid-X Sign-up for email alerts of supplement testing & contest opportunities! DAILY REVIEW I love leg days like these. Had a PR on squats today and really got a great leg workout. I added front squats at the end to really put a good finish on the legs and forgot how much front squats really target the quads. Great pumps and strength. DAILY QUOTE "Some folks go through life pleased that the glass is half full. Others spend a lifetime lamenting that it's half-empty. The truth is: There is a glass with a certain volume of liquid in it. From there, it's up to you! Author: Dr. James S. Vuocolo Source: Integrity Newsletter __________________ GO GAMECOCKS!!!!!!!!!!!!!

07-26-2006, 01:24 AM	#35
cervasa1977 Amateur Join Date: Jun 2006 Location: Columbia SC Posts: 39 Recipes: 0 Rep Power: 0	WORKOUT 21 CHEST Exercise Training Log 1. Warm Up Bench [ 3 Sets ] 12x135 \| 12x135 \| 12x135 \| - \| - \| - \| -------------------------------------------------------------------------------- 2. DB Bench Press [ 4 Sets ] 12x100 \| 10x105 \| 8x110 \| 5x115 \| - \| - \| -------------------------------------------------------------------------------- 3. Weighted Dips [ 3 Sets ] 10xB+45 \| 10xB+45 \| 10xB+45 \| - \| - \| - \| -------------------------------------------------------------------------------- 4. Hammer Decline Press [ 3 Sets ] 12x180 \| 10x270 \| 8x360 \| - \| - \| - \| -------------------------------------------------------------------------------- 5. Incline DB Flyes [ 3 Sets ] 12x50 \| 10x60 \| 7x70 \| - \| - \| - \| -------------------------------------------------------------------------------- Exercise Training Log (ETL System Beta) - Provided by Hybrid-X Sign-up for email alerts of supplement testing & contest opportunities! DAILY REVIEW Missed Legs on Sunday and Chest yesterday so again due to travel and work I will be playing catch up the next few days.... got to love work. Chest today felt great got some great pumps and and DB presses felt great today. I will be taking some stats when I get back in town this week. DAILY QUOTE "It is a favorite belief of mine that no student ever attains very eminent success by simply doing what is required of him; it is the amount and excellence of what is over and above the required, that determines the greatness of ultimate distinction. Author: Charles Kendall Adams __________________ GO GAMECOCKS!!!!!!!!!!!!!

07-27-2006, 01:17 AM	#36
cervasa1977 Amateur Join Date: Jun 2006 Location: Columbia SC Posts: 39 Recipes: 0 Rep Power: 0	WORKOUT 22 BACK Exercise Training Log 1. Deadlifts [ 5 Sets ] 12x135 \| 12x225 \| 10x315 \| 7x405 \| 1x445PR \| - \| -------------------------------------------------------------------------------- 2. Hammer Lateral Rows [ 4 Sets ] 12x180 \| 10x270 \| 10x360 \| 7x450 \| - \| - \| -------------------------------------------------------------------------------- 3. DB Rows [ 3 Sets ] 12x100 \| 10x105 \| 8x115 \| - \| - \| - \| -------------------------------------------------------------------------------- 4. Hammer Lat Pull Downs [ 3 Sets ] 10x180 \| 10x270 \| 7x270 \| - \| - \| - \| -------------------------------------------------------------------------------- 5. Pullups [ 3 Sets ] 10xBW \| 10xBW 7 \| - \| - \| - \| - \| -------------------------------------------------------------------------------- Exercise Training Log (ETL System Beta) - Provided by Hybrid-X Sign-up for email alerts of supplement testing & contest opportunities! DAILY REVIEW OK happy got 445 on deads today 1 time I know its only 1 rep but it felt good since I have been stuck at 405 on deads for awhile now. Next week I know I am going to gets some reps at 445 so thats my new goal next week. I may cut out deads at 225 after I have warmed up just start going heavy and save some of that energy for the heavier deads. Great pumps and energy dspite traveling was great. My lower back is dead by the way, in a good way DAILY QUOTE "Heroism... is endurance for one moment more. Author: George Kennan __________________ GO GAMECOCKS!!!!!!!!!!!!!

08-01-2006, 12:39 AM	#37
cervasa1977 Amateur Join Date: Jun 2006 Location: Columbia SC Posts: 39 Recipes: 0 Rep Power: 0	WORKOUT 25 CHEST Exercise Training Log 1. DB Incline Press [ 4 Sets ] 12x90 \| 10x100 \| 10x100 \| 8x100 \| - \| - \| -------------------------------------------------------------------------------- 2. Hammer Decline Press [ 3 Sets ] 12x180 \| 10x270 \| 8x325 \| - \| - \| - \| -------------------------------------------------------------------------------- 3. Wide Grip Hammer Press [ 3 Sets ] 10x270 \| 10x270 \| 10x270 \| - \| - \| - \| -------------------------------------------------------------------------------- 4. Incline Flyes [ 3 Sets ] 10x55 \| 10x60 \| 8x65 \| - \| - \| - \| -------------------------------------------------------------------------------- 5. Weighted Dips [ 3 Sets ] 10x45 \| 10x45 \| 10x45 \| - \| - \| - \| -------------------------------------------------------------------------------- Exercise Training Log (ETL System Beta) - Provided by Hybrid-X Sign-up for email alerts of supplement testing & contest opportunities! DAILY REVIEW Alright tired as hell trying to catch my workout up. Earlier today I had legs and then chest this evening. I am exhausted. I really wasn't up for a chest wrokout but I was happy with it despite being so exhausted and drained from a heavy leg workout. DAILY QUOTE "I grieve over how tired we can become in our common life. Trying too much, meeting too long, undertaking more projects than true wisdom would allow, we weary ourselves." Author: Stephen V. Doughty Author: Fran Tarkenton __________________ GO GAMECOCKS!!!!!!!!!!!!!

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07-16-2006, 03:33 PM	#31
pu12en12g Pro Stature Join Date: Sep 2005 Posts: 258 Recipes: 0 Rep Power: 7	Great log !!!

07-17-2006, 01:54 AM	#33
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Great leg workout! Congrat's on the PR!

07-22-2006, 09:31 AM	#34
pu12en12g Pro Stature Join Date: Sep 2005 Posts: 258 Recipes: 0 Rep Power: 7	Nice PR's :clapping: