Wednesday June 4, 2008 - Arms
Good workout tonight. My back is tore up from last night's back attack so I really tried to just burn it out and really squueze the arms tonight. Elbows still sore. Very good pump though. No ZAP tonight. One arm free motion pulldowns, out in front press machine, slow rope pushdowns, deep dumbbell skullcrushers, incline dumbbell curls, Zottman curls, slow cable preacher curls, concentration curls, rope hammer curl superset top forearm curls, standing ab machine.
Thursday June 5, 2008 - Hams and Calves
Oh Yeah!!!!! Strength through the roof!!!! Seated leg curls (PR stack plus 35), walking barbell lunges (back still tight from Tuesday but got a PR 225x12 and then 255x8), laying leg curl (stack plus 25), glute ham hyperextensions, outer thigh machine, standing calves (PR stack plus 3x45s), seated calves, straight leg raises.
Here is a video of walking lunges 225x12 each leg. My meathead workout partner had the 255x8 on tape but he forgot to hit the record button LOL.
YouTube - Broadcast Yourself.
It growing season!!!
Friday June 6, 2008 - Shoulders/Traps
Awesome workout today. Just felt in the zone. Barbell military, dumbbell military, barbell shrug, seated lat raise superset rear delt fly, smith machine upright rows, rear delt pec deck, rope abs. Sweating like crazy!
Saturday June 7, 2008 - Cardio
40 min incline treadmill
Sunday June 8, 2008 - Quads and calves
Simply awesome today. Popped some Core ZAP and then totally crushed quads. Smith machine ATG close stance squats (405 just felt light!), leg press superset hack squat ATG, leg extensions, inner thigh machine, seated calves, plate loaded toe press calves, ab machine. Knee felt good and strength was awesome.
Monday June 9, 2008 - Chest
Decent workout tonight. Not great. Not a Zap day. My elbows and shoulders have been pretty achy lately so my chest workouts have been somewhat affected. I have been gaining a decent amount of strength in my legs, back, arms, basically everywhere except my chest. Time to try some shock techniques next week. Flat barbell, incline barbell, flat leverage press, incline smith press with holds and x-reps, incline cable fly, v-situps.
Tuesday June 10, 2008 - Back
Whoa!!! It was crazy hot today...100 and humid in DC and the air conditioning was not working in the gym today....OMG I probably lost about 10 pounds in sweat....the heat in combination with ZAP was insane! Had trouble catching my breath today but had a great workout. Loose form barbell bent rows (PR 405x14), low hammer row machine, reverse grip MTS pulldown machine, deadlifts (never do them this late in the workout but I was able to bang out 17 with 405! and then repped it out with 495...I was VERY happy with this this late in the workout), rope pulldowns superset rear delt pec deck, side serratus abs.
I got a Inzer power lifting belt today and I just don't like it....it is too darn thick and unformfortable. I will stick to my cloth belt on deadlifts....it is like I don't even have one on but it is very comfortable!
Wednesday June 11, 2004 - Shoulders and Arms
Tried something completely different today...did an extended version of GVT....it was kind of crazy. 10x10 machine military press, 10x10 hammer shrength shrug superset 10x10 dumbbell lateral raises, 10x10 rope pushdown superset 10x10 seated hammer curls, 10x10 tricep did machine superset 10x10 preacher curls machine. Now the weights were relatively light compared to what I normally do but this was a crazy workout....pump and sweat were crazy and it was a nice break from always going to failure.
Thursday June 12, 2008 - Hams and calves
Had to train early this morning because Steph and I are going to Orlando today through Sunday. I hate training early in the morning but popped some ZAP and was ready to rock. I was drenched and really crushed it for a morning workout. Laying leg curl, smith lunges, barbell stiff leg (already beat up at this poiont but still managed to get 405x10), seated leg curl, outer thigh machine, seated calves, standing calves, and straight leg raises.
Friday June 13, 2008 - Off
Off day today but we spent 10 hours on our feet today. Steph and I were in Florida at the Vitamin Shoppe Management Conference promoting USP Labs products. Although I am the owner of Core Nutritionals, we truly believe in USP Labs products and the direction this company is going. They are one of the truly great supplement companies in this industry and Steph and I will continue to promote their products! Jon and Jacob at USP Labs are class acts! Although I expected Jacob to be a bit more scrappy; he is a tall/big dude LOL.
Saturday June 14, 2008 - Off
Spent the day at MGM/Disney.
Sunday June 15, 2008 - Quads and Hams
Steph and I absolutely crushed it today! I found an awesome new preworkout protocol. Core ZAP about 1 hour 15 mins preworkout, 100+ grams of carbs + 1 AP + 1 pslin one hour preworkout, and then 2-3 scoops of Core ABC + 5 g creatine about 15-30 minutes preworkout. Our intensity was through the roof today and we had a great food pump!!! ATG Hack squats feet close (PR 5 plates each side x20), walking dumbell lunges (got up to 120s), laying leg curls, barbell squats, leg press superset leg extensions, straight leg ups! Absolutely awesome day today!
Doug hack squats feet close ATG (5 plates each sidex20)
[nomedia="http://www.youtube.com/watch?v=exifhq91ELw"]YouTube - Broadcast Yourself.[/nomedia]
Doug walking lunges 110s
[ame="http://www.youtube.com/watch?v=Qr6WDe-TBYg"]YouTube - Doug Miller Pro BodyBuilder Core Nutritionals Lunges 110's[/ame]
Doug walking lunges 120s (after further review, a major dingleberry distracted me before my set and I grabed one 115 LOL)
[ame="http://www.youtube.com/watch?v=JD-gsX4lcW0"]YouTube - Doug Miller Pro BodyBuilder Core Nutritionals Lunges 120's[/ame]
Steph walking lunges 80's (at a bodyweight of 133!)
[nomedia="http://www.youtube.com/watch?v=AkTN2zNok4E"]YouTube - Broadcast Yourself.[/nomedia]
Steph walking lunges 85's (form broke a little here but I was so impressed with this!)
THERE IS NO OFFSEASON!!!!!!
Monday June 16, 2008 - Chest/Lat Width/Shoulders
Another great workout with Steph. We crushed it once again! Flat dumbbell press (130x12, 140x9 light spot on 2, 150x6 light spot on 3....elbows and shoulder felt better on these today and I felt very strong), wide hammer pulldown, cable upright row, one arm incline hammer press, close grip lat pulldown (stack plus 2x45s), barbell military, flat fly machine, weighted ab machine.
Tuesday June 17, 2008 - Arms and Calves
Another VERY good workout. Rope pushdowns, lose form barbell curls (I actually tried 205 for the first time and got 3 and probably could have gotten 4...these make my bis very sore), dumbbell skullcrushers (got 95sx8), dumbbell hammer curl (100sx10 and 110sx7 drop to 90sx7), overhead cable extensions, high preacher curl machine superset reverse cable preacher curls, smith machine calves, free motion calve press, rope abs.
So nice job, very impressive.
Checked out your supps very cool stuff, definitely going to try them out once through my last Netrition order. I also agree Gaspari has quality products. The girlfriend is trying to lose the fat she's been holding for years and I introduced her to Cytolean (along with teaching her some basics w/regards to nutrition) and she's happy with the product (lol so am I). I just wish she'd listen to me when it comes to the fact that lifting heavy won't make her huge, ugggh, f'n women got to love them. Anyway just trying to get her form down for now which is most important I think, don't want any injuries or setbacks.
Good job on the business and the best of luck!
Wednesday June 18, 2008 - Cardio
40 mins incline treadmill. Sushi night!
Thursday June 19, 2008 - Back thickness
After a long day in Richmond for a client meeting where I did not have the opportunity to drink or eat as much as I like to, I still decided to crush back. I popped 4 ZAP and within 15 mins I was sweating before I even got to the gym. I was planning on starting with deadlifts but since my day was not optimal I decided to save them for later in the workout. I started with barbell bent rows (PR), high hammer row (PR 6 45's and 1 25 each side for 8), barbell t-bar row (PR 2 100s and 5 45's for 8 - the ZAP really kicked in on this exercise), deadlifts (lower back was shot at this point so I only went up to 405x14), hammer shrugs superset rear delt pec deck superset free motion pulldowns with a long squeeze, side serratus abs.
Very solid and focused workout tonight!
Friday June 20, 2008 - Chest, Shoulders, and Calves
I got stuck at work today for until about 8:45 tonight, but luckily I popped some Zap around 7 and was still fired up to hit the gym. By the time I started working out around 9:45 I was totally in a zone and the gym was pretty empty. I was completely focused tonight even after a long week and had some great lifts. I'm not very strong on chest movements but I was able to get the incline smith for 275x15, 315x5, 325x4 drop to 222x20. This was great for me. I then moved to hammer strength shoulder press, decline hammer press, dumbell front raises (got 90x10 and 100x5 each arm..that was heavy) superset seated lat raises, fly machine superset lat raise machine, angle plate loaded calves, seated calves, and weighted ab roller machine. Awesome workout.
Saturday June 21, 2008 - Cardio
40 mins incline treadmill.
Sunday June 22, 2008 - Quads and Hams
I was out late the night before for a bachelor party but nothing a little Core ZAP couldn't handle! Barbell squats (405x12), seated leg curls (PR), plate loaded squat machine superset leg press (PR on the squat machine), leg extensions superset laying leg curl, smith machine lunges, inner thigh machine, and straight leg raises. Good workout but couldn't get all my food down today because I woke up so late.
Monday June 23, 2008 - Chest and Back (and traps)
Another great workout. Haven't done incline dumbbell presses in a while and I felt very strong (120x12, 130x7, 140x3+1 drop to 105x8), t-bar support row (PR), incline leverage press (PR), low hammer row with long holds superset dumbbell shrug, free motion flys superset free motion pulldowns, ab machine.
Tuesday June 24, 2008 - Arms and Calves
Great workout tonight....I was beat going into it but really crushed it! I was able to get some videos of the lose form hammer curls with 110s. One arm cable pushdowns, over head dumbell extensions (150), v-pushdowns, lose form hammer curls (got 110x9 and 110x8 drop to 90x7), seated strict incline supinate curls, preacher machine superset cable reverse curls, toe press machine (stack + 3 plates), seated calves, v-situps. I was sweating like a pig and felt strong!
Lose Form Hammer Curls 110x8 drop to 90x7
[nomedia="http://www.youtube.com/watch?v=GA2-xSJIfqI"]YouTube - Broadcast Yourself.[/nomedia]