USP LABS & PES PCT for Lukehayd! (sponsored)

[carpee]

I'm in bro!!!

killer stack!

[lukehayd]

In. Log looks good so far man. Good luck on this run.

Thanks for joining!

[lukehayd]

I'm in bro!!!

killer stack!

Good to have you along for the run! I know right!? USPLabs and PES makes one heck of a stack!

[carpee]

Good to have you along for the run! I know right!? USPLabs and PES makes one heck of a stack!

amazing products, all around!

[lukehayd]

June 25, 2012

Back/Shoulders/Arms

SET #1

DB Shoulder press
40lbs x 10
40x10
45x10
45x10
50x10

DB shrugs
50x30
60x20
60x20
60x20
60x20

DB curls (seated)
30x10
35x10
35x10
40x10
45x5

Two minute break (mainly getting stuff out and putting stuff away)

SET #2

DB Raises (front and lateral)
15x10 ea.
15x5
15x5
20x5
20x5

Wide grip pull downs
5 sets of 10 @ 84 lbs

Preacher curls (curved bar)
45x10
65x10
75x5
95x5
95x3

Two minute break

SET#3

DB Rotations (internal and external)
20x10 ea.
30x10
35x10
35x5
40x5

DB Rows
50x10
55x10
60x10
70x10
70x10

DB tricep press
50x10
55x10
60x10
70x10
70x10

Two minute break

SET #4

Bent over DB raises
30x10
35x10
40x10
45x10
50x10

Close grip pull downs
5 sets of 10 @ 84 lbs

Straight bar push downs
84x10x2
84x5x3

THE END!!!

Sweat was pouring off of me! The gym got down to 95 degrees there towards the end so that was a little bit of a drop from the 100 that it was when I got there. There was never really a time when I didn't think I wouldn't get through this routine but it sure was a beast for me! Strength is still good and didn't falter with any of the weight except on preachers and so the next go, I'll see about increasing the weight a little. Gotta push it!

[punjabimunde]

June 25, 2012

Back/Shoulders/Arms

SET #1

DB Shoulder press
40lbs x 10
40x10
45x10
45x10
50x10

DB shrugs
50x30
60x20
60x20
60x20
60x20

DB curls (seated)
30x10
35x10
35x10
40x10
45x5

Two minute break (mainly getting stuff out and putting stuff away)

SET #2

DB Raises (front and lateral)
15x10 ea.
15x5
15x5
20x5
20x5

Wide grip pull downs
5 sets of 10 @ 84 lbs

Preacher curls (curved bar)
45x10
65x10
75x5
95x5
95x3

Two minute break

SET#3

DB Rotations (internal and external)
20x10 ea.
30x10
35x10
35x5
40x5

DB Rows
50x10
55x10
60x10
70x10
70x10

DB tricep press
50x10
55x10
60x10
70x10
70x10

Two minute break

SET #4

Bent over DB raises
30x10
35x10
40x10
45x10
50x10

Close grip pull downs
5 sets of 10 @ 84 lbs

Straight bar push downs
84x10x2
84x5x3

THE END!!!

Sweat was pouring off of me! The gym got down to 95 degrees there towards the end so that was a little bit of a drop from the 100 that it was when I got there. There was never really a time when I didn't think I wouldn't get through this routine but it sure was a beast for me! Strength is still good and didn't falter with any of the weight except on preachers and so the next go, I'll see about increasing the weight a little. Gotta push it!

Great update and workout brother!!! You like to workout long too like me..lots of sets and volume....that's great bro...keep killing

[lukehayd]

Great update and workout brother!!! You like to workout long too like me..lots of sets and volume....that's great bro...keep killing

Thank you. There was some pretty good volume to this but it really only took about 40-50 minutes. I was really trying to just keep things rolling.


On a "side" note, my shorts are fitting a little bit loose on the waist now. Me thinketh the love handles be burning!

[lukehayd]

June 25, 2012

Chest/ Abs/ Lower Back

SET #1


Decline Bench press:
135x15
165x10
185x10
205x10
225x5

DB Side bend:
40lbx10 each side
45x10
50x10
55x10
60x10

Lumbar Extensions:
5 sets of 10 - BW only

SET #2

Cable crossover:
42x10x3
56x10x2

DB Pullover:
50x10
55x10
60x10
70x10
70x10

Good Mornings:
95x5x3
115x5x2

This routine was to just break up the sets a little and get more lifts in hitting these muscle groups in a different way from the last Chest/Abs day. Threw the lower back in on this day just to test the waters with the bulged disc I had earlier this year. Haven't been working the lower back so I went with light weight and low reps on the GM's. Back felt good actually! I missed leg day this week because of things at home and timing issues with the gym where I do leg work. Might try to sneak out of the house in the morning tomorrow and get some leg work in and then get another session in in the evening. We'll see. No issues with dry/ achy joints because of the Erase Pro because of the new AX joint supplement. It's working out pretty well and joints feel good even while taking EP every day!

[punjabimunde]

June 25, 2012

Chest/ Abs/ Lower Back

SET #1


Decline Bench press:
135x15
165x10
185x10
205x10
225x5

DB Side bend:
40lbx10 each side
45x10
50x10
55x10
60x10

Lumbar Extensions:
5 sets of 10 - BW only

SET #2

Cable crossover:
42x10x3
56x10x2

DB Pullover:
50x10
55x10
60x10
70x10
70x10

Good Mornings:
95x5x3
115x5x2

This routine was to just break up the sets a little and get more lifts in hitting these muscle groups in a different way from the last Chest/Abs day. Threw the lower back in on this day just to test the waters with the bulged disc I had earlier this year. Haven't been working the lower back so I went with light weight and low reps on the GM's. Back felt good actually! I missed leg day this week because of things at home and timing issues with the gym where I do leg work. Might try to sneak out of the house in the morning tomorrow and get some leg work in and then get another session in in the evening. We'll see. No issues with dry/ achy joints because of the Erase Pro because of the new AX joint supplement. It's working out pretty well and joints feel good even while taking EP every day!

Great workout uncle Luke!!! That's great you not having any issue with joints...when I was on erase pro my joints were killing me till I start dosing Super Cissus...the new AX joint support looks interesting as well...have to give it a try in future...keep it up sir!!! Doing great so far

[Spaniard]

Subbed! Keep up the strong work brotha man!

[lukehayd]

So much for me getting in any lifting this weekend! Wife had to help my grandma Saturday morning and she left while our daughter was still sleeping so I was on duty. Then, my in-laws showed up in the afternoon and my wife and her mom went to Wichita (big city 45 min away) to go shopping and to pick up her little sister who was returning from a class trip to Germany & Switzerland. Once again, I was on kiddie patrol. Sunday was a almost as bad because the in-laws didn't leave until 5 p.m. and I had too much catch-up stuff to get done. Yea!!

[lukehayd]

Subbed! Keep up the strong work brotha man!

Thanks man! Glad to have you along for the ride -----I think.....


Hahaha!

[Spaniard]

Dick

[AaronJP1]

Curious to see how you like the Compound 20.

[lukehayd]

Curious to see how you like the Compound 20.

Still early so jury is still out. I can tell you that all the other supps I'm running I like from previous use. Well I guess not the ErasePro but the regular Erase was used before. No problems with the EP either.

[Spaniard]

Curious to see how you like the Compound 20.

As am I. I have some of that headed my way.

[lukehayd]

July 2, 2012

Chest/abs ---again!!

Flat bench:
135x15
185x5
225x5
245x5
265x1
285x1
275x2
245x8
205x11

Incline DB flies then press:
35x10 x10
40x5 x5

Rope crunch:
84x20
84x15

Hanging side crunches:
1.) x20
2.) x16

As you can see, this night SUCKED!! We sanded oak for most of the day and my respirator must not have had a good seal on it. My lungs were killing me and I was hacking and coughing this brownish black crud up throughout what there was of this routine. Finally said enough and called it quits for this session! BTW, the white oak that we use has a high amount of tannins in it that when the dust gets wet, it turns black so that is where the blackish mucus was coming from --not from smoking or any health problems. Just breathed in some dust. It sucks too because it tends to start to burn the lungs like when it's really cold out. I think it's time to get a new respirator!! Off to go get a leg routine in!!!

[Spaniard]

July 2, 2012

Chest/abs ---again!!

Flat bench:
135x15
185x5
225x5
245x5
265x1
285x1
275x2
245x8
205x11

Incline DB flies then press:
35x10 x10
40x5 x5

Rope crunch:
84x20
84x15

Hanging side crunches:
1.) x20
2.) x16

As you can see, this night SUCKED!! We sanded oak for most of the day and my respirator must not have had a good seal on it. My lungs were killing me and I was hacking and coughing this brownish black crud up throughout what there was of this routine. Finally said enough and called it quits for this session! BTW, the white oak that we use has a high amount of tannins in it that when the dust gets wet, it turns black so that is where the blackish mucus was coming from --not from smoking or any health problems. Just breathed in some dust. It sucks too because it tends to start to burn the lungs like when it's really cold out. I think it's time to get a new respirator!! Off to go get a leg routine in!!!

Push through those days brother! Kill legs and make (in your words) that sucky routine a thing of the past!

[lukehayd]

I was going to do legs yesterday but my friend said he wanted to lift so I lifted with him at the garage gym. Doing legs there isn't ideal so that's why I don't work them there. Should have done back/arms last night but oh well.

[lukehayd]

July 3,2012

LEGS

SET 1

Seated leg curls:
75x5
115x5
145x5
165x5
195x5

DB lunges
35lbs x 10
35'sx10
40s x10x 2
45s x 10


SET #2

Leg press then calf press:
4 plates x 10. x10
6pl x10; x10
8pl x5; x5
10pl x5; x5
12pl x5; x5

Seated leg extension :
100x10
115x5
145x5
175x5
205x5** ( not sure, I'll have to check, but I think this is a PR!)

Legs felt good and strong today. Probably could have gone heavier on some of these sets and kept the same reps. Will make alterations next time!