[CoreDoug]

Wednesday August 27, 2008 - Back/Chest/Traps

Totally wiped out today from a late night of work and yesterday's leg workout. Today was supposed to be chest and back but I decided to take it easy on chest and focus on back exercises with lots of squeezing. Reverse MTS pulldown machine, free motion row machine, one arm dumbbell rows (Cardio! 150s for sets of 25 reps), close grip pulldown, behind the back upright rows (for traps), flat smith machine bench (very slow and controlled), ab machine. Need a good nights rest tonight. Last night I had trouble sleeping from the crazy leg workout.

[CoreDoug]

Thursday August 28, 2008 - Arms and Calves

Great workout tonight with Steph. I have been sweating a ton recently. Strict barbell curls, smith machine reverse grip close grip press, lose form hammer curls (PR 100sx12 and 120sx5 drop to 100sx5), straight bar pushdowns, preacher curl machine superset reverse cable curls, overhead cable extensions, free motion toe press, slow seated calves, ab machine. Off to VA beach for the weekend. Nice gyms down there!

[CoreDoug]

Friday August 29, 2008 - Shoulders/Traps

Worked out at the VA Beach Golds Gym...nice gym. Felt really strong on shoulders. Dumbbell military, smith military, rear delt fly machine superset seated lat raises, hammer shrug superset upright row, bent over cable lat raises, barbell shrugs, rope abs. Started Prime today!


Saturday August 20, 2008 - Off

Walked all over the beach/boardwalk.


Sunday August 31, 2008 - Hams/Quads/Calves

Trained at Norfolk Golds Gym. Another nice gym but the dumbbells only went up to 100, WTF! Was a little out of it today and my left hammy pulled on walking dumbbell lunges so I had to take it easy (hate that!). Seated leg curl, 2 sets of walking dumbbells (felt a pull), laying leg curls, inner and outer thigh machine, Romanian deadlifts high reps (sets of 315x20), leg extensions, leg press calves, seated calves, straight leg raises.


Monday September 1, 2008 - Chest/Tris

My pec/shoulder was feeling much better today. I think all the chest stretching (and ART) I have been doing has been helping. I really made sure to keep very strict form. Flat smith machine press, low incline flys, incline smith machine, seated free motion fly, v-pushdowns, overhead extension machine, close grip barbell press, v-situps. Had a great workout today and a great pump in my chest for the first time in a while. Hope it continues to heal.

[CoreDoug]

Tuesday September 2, 2008 - Back/Bis

Absolutely crushed it tonight. Switch to using 100 pound plates on most exercises instead of so many 45s and it paid of with huge PRs. Low hammer row (huge PR), t-bar barbell (huge PR 4x100s + 1x45 for 14 reps), high hammer row (PR), rear delt pec deck with holds super set free motion pulldown with holds, high preacher machine, standing supinate dumbbell curls (worked up to 90sx5 which I was very happy with this late in the workout), seated support hammer curls, side serratus abs. Could the prime be kicking in already???? :-) I had a nice drive to power through the tail end of my sets.

[CoreDoug]

Wednesday September 3, 2008 - Cardio

40 min incline treadmill. Man Prime makes me sleep so deep (just as I remember from when I tested it this past winter).

[CoreDoug]

Thursday September 4, 2008 - Quads and Hams

PRIME + ZAP = INSANE!!!! I have been getting this intensity that runs super deep before my heaviest sets and I have been banging out some PRs. I basically beat myself into a pulp tonight with legs. Smith Squats ATG (PR 405x11), leg press superset ATG barbell squats, leg extensions, hack squats, laying leg curls, straight leg raises. Intensity off the charts tonight! Its grow time!

[CoreDoug]

Friday September 5, 2008 - Chest/Shoulders/Back Width

Another solid workout tonight. Still trying to be very careful with form on my chest exercises and strength and pump are coming back very well. Incline smith press, smith upright row (PR), slow wide hammer pulldown, flat fly machine, smith military, close grip pulldowns, flat press machine, ab roller machine.


Saturday September 6, 2008 - Arms and Calves

Great pump today. It hurt! Close grip barbell press with super strict form, over head dumbbell extensions, kneeling rope pushdowns, laying cable curl super set rope hammer curl (pump=ouch!), incline hammer curls, barbell curls (worked up to 185 which I was very happy with this late in the workout), standing calve raises (stack +100+45 x 20), angle plate loaded calve press, rope abs. Off to Vitamin Shoppe Demo for USP Labs.

[CoreDoug]

Sunday September 7, 2008 - Cardio

40 min incline treadmill.


Monday September 8, 2008 - Shoulders/Chest

Mixing things up from my current program tonight because my legs were still too sore from last Thursday to do deadlifts. Will hit up back tomorrow. Dumbbell military (PR 120s felt relatively light and shoulder felt pretty good), machine lat raises, dumbbell lat raises (really good pump at this point), high rep flat barbell bench (being really strict and careful because of chest), decline hammer press high rep, incline mts press machine super strict form. Still being really carefull with my chest movements but my shoulders feel really strong. Tried a serving of NO Shotgun tonight and I feel like my heart is going to jump out of my chest. Not a good feeling. Makes me appreciate ZAP that much more!

[CoreDoug]

Tuesday September 9, 2008 - Back

Had some major chiro adjustments this morning and thus had a mediocre back workout. Just was not feeling it on the deadlifts today. I then had trouble really hitting the groove tonight but then had some good lifts after deadlifts on high hammer rows, t-bar support rows superset hammer shrug, barbell rows, free motion lat pulldowns, and side serratus abs. I was completely drenched though.

[CoreDoug]

Wednesday September 10, 2008 - Arms/Forearms

Started out slow tonight but then got in a groove and felt really strong with a great pump. Rope pushdowns (fair), barbell curls (not great), dumbbell skullcrushers (strong), hammer curls (PR 110sx10, 120sx6), overhead cable extension (strong), cable preacher curls superset cable preacher reverse curls (strong), dumbbell wrist curls superset over edge wrist curls, rope abs.

[CoreDoug]

Thursday September 11, 2008 - Hams and calves

Great workout tonight. Again, I was a little slow to find the groove but I felt a deep drive today and banged out some PRs. Seated leg curl (PR), super wide stance and slow decent hack squats ATG (PR), one leg standing curls, stiff leg deadlifts (felt strong for this late in the workout 405x12 and 425x8 - My hams were fried at this point), outer thigh machine, seated calves (PR), standing plate loaded squat machine calves, side plate twists superset v-situps.

[CoreDoug]

Friday September 12, 2008 - Shoulders/Traps

Another great workout tonight. It was one of those workouts that you just don't want to end. I felt like I could go on forever! Although I have been taking it easy on my chest my shoulder strength seems great. Smith machine military to upper chest (PR 275x7), rear delt fly machine superset strict lat raises, barbell shrugs, rear delt pec deck superset strict front raises, cable row machine shrugs superset MTS military press, standing ab machine. Prime seems to be kicking in at the 2 week mark. Weight up 2 pounds since starting two weeks ago. 220 tonight.

[CoreDoug]

Saturday September 13, 2008 - Cardio

30 minutes bike. Off to Presidential Cup.


Sunday September 14, 2008 - Quads and Calves

Fired up from the show yesterday, had a killer leg workout today. Prime and Zap in full effect. Legs felt strong and full. ATG hammer squat machine (PR 8 plates per side x 10 drop to 6 plates x10 drop to 4 platesx10), leg press superset ATG barbell squats (PR), smith split squat, leg extensions, inner thigh machine, leg press calves (PR), angle plate loaded calves, straight let ups. On a roll now!

[CoreDoug]

Monday September 15, 2008 - Chest

Still nursing the chest a little but strength was decent. No PRs or anything but things are feeling better in there. Incline barbell press, flat smith press, decline hammer pressm, flat fly machine, incline leverage press superset flat leverage press, ab machine.

[CoreDoug]

Tuesday September 16, 2008 - Back/Traps

Started off by crushing a PR on lose form barbell rows (405x18, 455x5 drop to 315x15). I was wiped after 6 sets of that. I then moved on to reverse grip hammer pulldowns with a good squeeze, t-bar standing machine with holds superset slow dumbbell shrugs, rope pulldowns superset rear delt flys, one arm modified high hammer pulldowns focusing on the squeez (new exercise for me), hyperextensions, and side serratus abs. I was sweating like a pig tonight and felt like I was going to vomit at one point!

[CoreDoug]

Wednesday September 17, 2008 - Arms/Forearms

Another excellent workout. It has been taking me a couple of sets to really get fired up without ZAP but with the PRIME I find that by the 3rd or 4th set I'm about ready to rip someones head off LOL. Rope pushdowns, hammer curls (PR 120sx8 each arm), dumbbell skullcrushers (PR 100sx5 this was kind of scarey heavy...watching 100s come down close to my face lol), seated strict supinate curls, v-pushdowns, preacher curl machine, overhead tricep extension machine, barbell curls, reverse barbell curls superset over edge wrist curls, ab machine.

[CoreDoug]

Thursday September 18, 2008 - Hams and Calves

Another great workout tonight. My hams are feeling strong! One leg plate loaded curl (PR), walking barbell lunges (PR I got 275 for the first time), seated curl machine superset romanian/stiff-leg deadlifts (I was super stoked hitting 435 for 8 as the second part of a superset), outer thigh machine, seated calves, toe press machine calves, v-situps, side plate twists. I really feel the PRIME kicking in right now. It has been almost 3 weeks.

[CoreDoug]

Friday September 19, 2008 - Shoulders/Traps

Another crushfest! Dumbbell military (PR with the 120s), rear delt pec deck superset lat raises, one arm rear delt cable raises, cable row shrugs superset cable front raises with holds, barbell shrugs, military machine press, ab machine. My glutes are absolutely destroyed from yesterday!


Saturday September 20, 2008 - Cardio

10 min bike and 30 min incline treadmil.