Making All Kinds of Gains - USPLabs "Patented Anabolic" log

[dkgreene88]

Today was a off day but at lunch I hit some cardio and abs at the gym in our office.i ran two miles and some mountain climbers as well. Anyways my body has felt really tight today, like I had just worked out but I didn't.

[dkgreene88]

So I hit legs this morning, I will post my stats when I get home. I weighed in at 172 this morning but 10%bf. So I have been eating a ton and lost some pounds probably fat. I also broke a few pr's today.

My lunch was different today. Jim Beam brought it in for us.



for breakfast I had my usual chicken and rice.

[dkgreene88]

Squat 10x135
10x185
8x225
7x225

Leg extensions 12x45
10x90
8x135
7x145 (pr)


Leg curl 10x80(per leg)
8x90
5x90
5x90

Leg press 12x(45lbx8)
9x(45x12)
6x(45x14) pr
5x(45x14)

Hip adduction 10x100
10x110
7x135


Abduction10x95
9x100
9x105


Seated Calf raises
16x45
10x90(in and out)
10x100(in and out)

Donkey calve raises
10x130
10x145

Killed some shoulders at. Lunch but forgot to write it down.


Notes: I have had a pump all day long. I can tell I'm barely going to be able to walk tomorrow I'm already sore.

Took dose with 1.5 scoops og jack3d. And protein shake post workout

[MonteCedillo]

Squat 10x135
10x185
8x225
7x225

Leg extensions 12x45
10x90
8x135
7x145 (pr)

Leg curl 10x80(per leg)
8x90
5x90
5x90

Leg press 12x(45lbx8)
9x(45x12)
6x(45x14) pr
5x(45x14)

Hip adduction 10x100
10x110
7x135

Abduction10x95
9x100
9x105

Seated Calf raises
16x45
10x90(in and out)
10x100(in and out)

Donkey calve raises
10x130
10x145

Killed some shoulders at. Lunch but forgot to write it down.

Notes: I have had a pump all day long. I can tell I'm barely going to be able to walk tomorrow I'm already sore.

Took dose with 1.5 scoops og jack3d. And protein shake post workout

Nice work. Keep cracking at it... I know the feeling about legs... I can barely walk today after Tuesdays squat session. DOMS :/

[AaronJP1]

Squat 10x135
10x185
8x225
7x225

Leg extensions 12x45
10x90
8x135
7x145 (pr)

Leg curl 10x80(per leg)
8x90
5x90
5x90

Leg press 12x(45lbx8)
9x(45x12)
6x(45x14) pr
5x(45x14)

Hip adduction 10x100
10x110
7x135

Abduction10x95
9x100
9x105

Seated Calf raises
16x45
10x90(in and out)
10x100(in and out)

Donkey calve raises
10x130
10x145

Killed some shoulders at. Lunch but forgot to write it down.

Notes: I have had a pump all day long. I can tell I'm barely going to be able to walk tomorrow I'm already sore.

Took dose with 1.5 scoops og jack3d. And protein shake post workout

Nice feedback here pal.

[hawaiianhulk]

keep it up my man....

[dkgreene88]

Thanks guys!

[dkgreene88]

So I forgot to post this yesterday:



Ok so my arms aren't my strongest they've ever been. I think I'm going to have to go back to a all arm day every week in addition to my legs push pull...

Arms
Bar curl
10x45
10x65
6x5
5x85

Tricep rope extension
11x42.5
8x50
7x57.5

Dumbbell curls
10x40
8x40
6x45
3x45
4x45

Preacher curl machine
10x55
6x80
5x90

Cable Tricep extension (curl bar wide grip)
10x42.5
10x57.5
5x72.5
5x72.5

Incline laying dumbbell curls
8x35
7x35
6x35

Rope bar curls
10x42.5
5x57.5
5x57.5


Hammercurls
9x35
7x40
6x45

Dumbbell skull crushers
10x50
10x60
8x70

Notes: so I took the jack3d pwo had really good pumps the whole workout. Postworkout i ha a protein shake with protein monohydrate added. my Diet is back to normal.

[dkgreene88]

Today I woke up am my arms are still pumped up, pretty sore. I took today as my off day but still took my dose around9 when I woke up. Tomorrow ill be hitting legs.

[dkgreene88]

So here is my info for yesterday and today's workout.

Sunday 11/18/12
Chest:
Bench 10x135
10x135
8x185
7x185
4x205
4x205

Incline bench
10x135
10x165
6x185
4x190


Incline dumbbell flies
10x35s
10x45
10x55
10x

Decline dumbbell flies
10x45
10x45
6x55

Isolateral wide chest
10x90
9x180
4x210
3x225


Cable high flies
10x27.5
10x32.5
7x37.5

Cable low flies
10x17.5
10x27.5
10x27.5

Close grip bench
10x95
9x95
8x100

Peck fly
10x90
10x130
10x130

10min stairs level 10


Monday 11/19/12
Squat 10x135
8x225
8x225
7x225

Leg extensions 12x90
10x140
6x165
6x165


Leg curl 10x45
10x90
5x90

Leg press 12x(45lbx8)
10x(45x12)
6x(45x14) pr
5x(45x14)

Hip adduction 10x100
10x110
8x135


Abduction10x95
9x100
9x110


Ran 1mile


Notes:

So my legs were kinda weak today, probably because I got back on the stair stepper for the first time in a month.

[dkgreene88]

Tuesday 11/20/12

Accidentally over slept. Went on a 2 mile jog at lunch.

[dkgreene88]

Wednesday 11/21/12

Took dose around 420AM with Jack3d.

Back
Lat pull down
12x100
10x160
8x180
4x190


Isolateral high row
12x90
10x180
8x230
7x260
3x280

ISo low row
12x90
10x140
8x180
4x200

Dual pulley lat pull down(individual arms)
10x50
7x60
4x70
4x70


Low row
10x100
8x140
4x180

Tbar row
10x45
7x90
7x90

Dual pulley row(per arm)
12x40
10x50
8x55

Lawn mowers dumbbells
10x60
10x70
8x75
8x75

Notes: today I was pretty tired. Some lifts were better, others slightly not. I will update more in just a bit!

[dkgreene88]

Ok so yesterday, itook my dose around 7pm. I worked out in my dads garage with the total gym and bow flex dumb bells he had. It was a full body workout. I didn't everything I could think of with dumb bells. I also hit a light 1 mile jog out into the field behind the house.


Today I took a off day. I was out buying Christmas presents all day and just got home

[AaronJP1]

Ok so yesterday, itook my dose around 7pm. I worked out in my dads garage with the total gym and bow flex dumb bells he had. It was a full body workout. I didn't everything I could think of with dumb bells. I also hit a light 1 mile jog out into the field behind the house.

Today I took a off day. I was out buying Christmas presents all day and just got home

What did ya buy?
I may drop $700 in electronics....

[dkgreene88]

What did ya buy?
I may drop $700 in electronics....

Got my ol lady a ipad
Got myself black ops2
My mom and my dad some house stuff... All together around 750 I think

Not including the online stuff

[AaronJP1]

Got my ol lady a ipad
Got myself black ops2
My mom and my dad some house stuff... All together around 750 I think

Not including the online stuff

I may buy a few sups...
But I about to drop $700 just on myself,

[dkgreene88]

Ok so I felt pretty weak today. Taking a couple days off at thanksgiving was not so good of a idea. Today I hit chest

Chest:
Bench 10x135
10x135
6x185
6x185
4x205
4x205

Incline bench
10x135
10x135
6x175
6x175



Incline dumbbell flies
10x45
10x45
10x55


Decline dumbbell flies
10x45
10x45
6x55
6x55

Isolateral wide chest
10x100
9x180
4X230
3x230

Cable high flies
10x27.5
10x32.5
7x37.5

Cable low flies
10x17.5
8x22.5
6x27.5

Arnold press(new)
10x35
10x35
6x40

Close grip bench
10x95
9x95
8x100

Peck fly
10x90
10x130
10x130

Tricep
Rope extension
10x42.5
10x45
10x50

V bar push down
10x42.5
10x50
10x57.5


Bar cable pushdown
10x57.5
8x65
8x65

Dumbbell skull crushers
10x50
10x60
19x65

Barbell skull crushers
10x 75

Dips
Bodyweightx10
"x10
"x10

[Mack411]

Dam I just ran across this,should have linked me bro!you know I'm in!

[dkgreene88]

Sorry I forgot to post this. It's almost week 3 now.

Training changes/Performance- changes in training, I have added a few extra exercises here and there. Performance has gone up greatly. I have seen a increase in weight inmost everyexcercise I do.
Bodyweight changes- up 3 lbs, been eating more
Bodyfat changes no change
Strength- I feel stronger, this reflects in my log
Focus/Euphoria - when taken with micro or jack3d, out of this world
Pumps/Vascularity- great pumps, seeing veins in my biceps that I've never had
Muscle Fullness - full all day, from the time I wake up till when I fall asleep. Even on off days I feel more full
Recovery- sometimes I'm sore from going so hard. But alot less than I should be
Size looking good and full.
Energy -clean energy even when I wake up at 4 am I am ready to go
Sleep Quality- have been sleeping real good. I never dream atleast that I can remember. But I have been having really vivid dreams lately
Feelings/Mood- overall just a good mood all the time.

[hawaiianhulk]

Great work my man..