USP LABS & PES PCT for Lukehayd! (sponsored)

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  1. Quote Originally Posted by 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!
    Great update and workout brother!!! You like to workout long too like me..lots of sets and volume....that's great bro...keep killing
    "Difficult things take a long time, impossible things take a little longer."
    OG Punjabi Avenger


  2. Quote Originally Posted by punjabimunde View Post
    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!
    Jeremiah 29:11-14
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  3. 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!
    Jeremiah 29:11-14

  4. Quote Originally Posted by 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!
    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
    "Difficult things take a long time, impossible things take a little longer."
    OG Punjabi Avenger

  5. Subbed! Keep up the strong work brotha man!
    The Physique Biochemist
    Biochemistry Major
    Your Physique AND Credentials Should Back Up Your Position
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  6. 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!!
    Jeremiah 29:11-14

  7. Quote Originally Posted by Valdez View Post
    Subbed! Keep up the strong work brotha man!

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


    Hahaha!
    Jeremiah 29:11-14

  8. Dick
    The Physique Biochemist
    Biochemistry Major
    Your Physique AND Credentials Should Back Up Your Position

  9. Curious to see how you like the Compound 20.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  10. Quote Originally Posted by AaronJP1 View Post
    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.
    Jeremiah 29:11-14

  11. Quote Originally Posted by AaronJP1
    Curious to see how you like the Compound 20.
    As am I. I have some of that headed my way.
    The Physique Biochemist
    Biochemistry Major
    Your Physique AND Credentials Should Back Up Your Position

  12. 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!!!
    Jeremiah 29:11-14

  13. Quote Originally Posted by 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!!!
    Push through those days brother! Kill legs and make (in your words) that sucky routine a thing of the past!
    The Physique Biochemist
    Biochemistry Major
    Your Physique AND Credentials Should Back Up Your Position

  14. 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.
    Jeremiah 29:11-14

  15. 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!
    Jeremiah 29:11-14

  16. Keep it up uncle luke! Don't stress it too much though! its a PCT! Time to recover !
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  17. I don't know if I read this already, I don't think I did. What are you pcting for? What did your cycle look like?
    The Physique Biochemist
    Biochemistry Major
    Your Physique AND Credentials Should Back Up Your Position

  18. Quote Originally Posted by Valdez View Post
    I don't know if I read this already, I don't think I did. What are you pcting for? What did your cycle look like?
    8 week run of P-Bold.
    Jeremiah 29:11-14

  19. Quote Originally Posted by lukehayd

    8 week run of P-Bold.
    by Taurus? what kind of results did you get

  20. Quote Originally Posted by Austinmck17 View Post
    by Taurus? what kind of results did you get
    Yes Taurus. Mainly just strength but not really any weight. It is not really a wet compound so I wasn't expecting much in weight gain. After watching our beta testers' logs, I kinda knew what to expect from this.
    Jeremiah 29:11-14

  21. DOM DOM DOM DOM DOOOOOOOOOOMS!!!!! I left my MBCAA at home and didn't use any during or after hitting legs Tuesday and man are they talking to me! I guess I'll just have to show them whose boss and beat them down again next time! I can always tell when I don't take any BCAAs when lifting. Always amazes me at how well they speed up the recovery and neutralize the DOMS!
    Jeremiah 29:11-14

  22. Well I guess my last post didn't ever post! Just looked and it's not here!!!! I had two sessions that I had posted from my phone that I guess I will have to repost at lunch tomorrow.

    Anyways, Thursday will be my last day of this stack and Saturday was the last day of the Prime because I was doing the 6/9 protocol.
    Jeremiah 29:11-14

  23. Been wondering where them updates were...
    The Physique Biochemist
    Biochemistry Major
    Your Physique AND Credentials Should Back Up Your Position

  24. July 5, 2012

    Set #1
    DB shoulder press
    40x10
    45x10
    45x10
    50x10
    55x10

    DB shrugs
    50x20
    60x20
    60x20
    70x20
    70x20

    DB curls
    30x10
    35x10
    40x10
    45x5
    50x5

    Set #2
    DB rotations (internal and external)
    20x10 ;x10
    30x10
    35x10
    35x10
    40x5

    DB rows
    50x10
    55x10
    60x10
    70x10
    80x10

    Tricep press
    50x10
    55x10
    60x10
    70x10
    70x10

    That was the extent of this routine. Feeling pretty good. Lifts are going fairly smooth and am able to transition from one to the next without a break so the sweat really starts to pour!
    Jeremiah 29:11-14

  25. July 7, 2012

    Set #1

    Wide grip pulldowns
    84x15
    84x15
    84x10
    109x10
    134x10

    Weighted Lumbar extentions
    30x10
    30x10
    30x10
    35x10
    40x10

    Close grip Pulldowns
    84x15
    84x15
    84x10
    109x10
    134x10

    Set #2
    BB rows
    115x10
    135x5
    155x5
    165x5
    175x5

    Wide grip cable rows
    84x10
    84x10
    109x10
    134x10
    159x5

    Narrow grip cable rows
    same weight and reps as above

    Just really felt like hitting the back only tonight so, I did. First time trying the weighted lumbar extensions. Wow does that ever give a good pump in the back muscles!
    Jeremiah 29:11-14
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