Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Sergio Merino USP Labs Log

aefx2387

aefx2387

Member
A little background info, 20 year old student, GNC sales rep, and amateur bodybuilder. I was pretty much an on and off lifter throughout high school for lacrosse. Got to my freshman year of college and got the freshman 15 plus some. Needless to say by the spring semester i went from 155 with an average body fat to 173 and above 20 percent body fat. Thats when I decided it was time for a change, set a competition date 6 months away and entered my first contest. Caught the bug after that. Now after a 2 year off-season and adding 15-20 lbs of solid mass, I'm ready to hit the stage. I made an attempt this past spring but caught a nasty illness and since I was doing an 8 day depletion with a re-feed night of the 8th and 2 days of carbs and protein at each meal, my immune system was shot and I was out of the gym and off the diet for 10 days which put me completely off track.

Heres some pics of where I was at 8 weeks out in march weighing 148
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed

Shows for this fall are:
NPC Northern States & CT Drug Free November 1st (National Qualifier)
OCB Nationals November 15 (Super PQ)

Started this prep 6 weeks ago at 173 (began my spring prep at 163 at similar bodyfat), weighing about 165 currently, will post progress pics along the way.

I'm a very self motivated person and when I set my sights on something I go full throttle! I want to show all those around me that you can change your life for the better with diet and exercise and I will make up for giving the competition a break this past spring.

Diet is a carb cycle of high days on workout days, medium on cardio only days, and low on off days.

Training/cardio is a 5 day split with alternating HIIT and steady state sessions.

Current supplements:
USP Labs Anabolic Pump
Core ABC
Core Zap
Core MRP
Total EFA
Mega Men Sport
Syntrax Nectar Sweets
- Looking forward to adding in more USP Labs products, have had great results, sleep, and recovery using Powerfull and Super Cissus RX

Lets do this!!!!
 
Awesome workout today. Upped some weight and got a wicked pump in my chest, bi's, and tri's. Chest pumped up especially quick after my first 2 warm up sets. Chest flies were killer and focus was spot on today. Went for 35's on dumbbell tricep extensions and got a solid 8 on the first set after using 30's for a few weeks. After talking with Joe I'll stick to the 35's and work up to 3 sets of 10.

Incline Bench: 5 sets
Flat DB Bench: 3 sets + drop set
Chest Machine Fly: 3 sets +burn out set
Incline Curl: 4 sets + drop set
Pressdowns: 4 sets + burn out set
Cable Curl: 3 sets
ss w/
Lying DB Extensions: 3 sets

20 min treadmill @ 7% incline & 3.7 mph
 
kse (at) usplabsdirect (dot) com. I'll help you with your supplementation during show prep; in order to maximize energy-sparing processes, as well as attenuating ugly water retention and so on! ReCreate + Prime will most definitely be involved. This is all assuming you are interested!
 
Mulletsoldier said:
kse (at) usplabsdirect (dot) com. I'll help you with your supplementation during show prep; in order to maximize energy-sparing processes, as well as attenuating ugly water retention and so on! ReCreate + Prime will most definitely be involved. This is all assuming you are interested!
Click to expand...

Count me in bro!!
 
Solid back and delt workout today. Definitely enjoying the change up from overhand to underhand movements on wide grip pull downs and rows. Threw in a couple of cheat reps on the last set rows. Increased weight on the second work set of db shoulder press so my final set took a hit of 2 reps, but I'd rather keep form then sacrifice it for 2 more reps. Legs were on fire during HIIT, looking forward to see the progress I've made since 2 weeks ago this friday.

Wide Grip Lat Pull downs - 5 sets
Bent Rows - 4 sets + drop set
Rope Pull downs - 3 sets + drop set
DB Shoulder Press - 4 sets
DB Side Laterals - 4 sets + drop set
Reverse Incline Crunches: 4 sets
Hanging Reverse Crunch: 2 sets

HIIT 10 sprints, 18 minutes total.
 
Solid workout tonight, taking a week and a half off of Zap. Leg extensions were awesome, steadily increasing but still keeping it explosive with a slow negative. Knee felt a little weird during warm up squats so i played it safe and stopped a rep or 2 short of failure, still hit a PR of 305 for 5. Overall had a good and intense workout, HIIT was a bit rough today, felt like i had a bag of bricks tied around my legs and I was gassed afterwards.

Leg Extensions - 4 sets

Squats - 5 sets

Leg Curl - 4 sets + drop set

Smith Sumo Squat -4 sets

Step Lunge w/ BB - 2 sets

Calf Raise - 4 sets

HIIT 10 sprints, 15 min total
 
Sick workout today, was definitely in the zone after warm ups on incline. Definitely happy with strength increases and keeping form good. Was short on time in the gym so I didn't throw in too many drop or burn sets. Got a nasty pump in the arms after my first set of curls. Strength is steadily raising and body fat is dropping, weight is down 1.8 lbs and waist is down 3/4 inches. 98 days to go!

Incline Bench: 5 sets
DB Bench: 3 sets + drop set
Chest Fly: 3 sets
Incline Curl: 4 sets + burn set
Pressdowns: 4 sets
Cable Curl: 3 sets
ss w/
Lying DB Extensions: 3 sets
Side Cable Twists: 2 high rep sets (50+)

20 min on treadmill @ 7% incline & 3.7 mph
 
Killed it today in the gym. Very happy with the progress I'm making dropping body fat and still being able to increasing work weight. The burn set on rope pull downs really finished off my lats and definitely closing in on 70's for 6 on db shoulder press.

Wide Grip Lat Pull downs - 5 sets
Bent Rows - 4 sets + drop set
Rope Pull downs - 3 sets + burn set
DB Shoulder Press - 4 sets
DB Side Laterals - 4 sets
Legs Raised Crunch - 3 sets
alternated sets with
Crunch - 3 sets

HIIT 5 min warm up 10 sprints 3 min cool down
 
Sickest leg workout ever!! PR's across the board! Intensity was through the roof and I was focused as hell! Got in and nailed leg extensions. I had set the goal of 315 for at least 4 before stepping in the gym and killed it for a clean 5 reps, I was going to go for a 6th but after the 5th rep I was so light headed and had such a rush of blood to the head I felt as if I was going to pass out, which was awesome, and I got video because this is a PR and a half!! After that I was on such a rush that I forgot about adding in drop and burns until i hit sumo squats. The rest of the leg workout was just brutal and intense!!! Can't wait for saturdays leg workout!!! I will not be denied November 1st and 15th!!!

Leg Extensions - 4 sets
Squats - 5 sets
Leg Curl - 4 sets
Sumo Squat - 4 sets + drop set (went really deep and with a sloooow negative on these)
Step Lunge w/ BB - 2 sets
Calf Raise - 4 sets

20 mins on treadmill @ 7.5% incline and 3.7 mph
 
aefx2387 said:
Sickest leg workout ever!! PR's across the board! Intensity was through the roof and I was focused as hell! Got in and nailed leg extensions. I had set the goal of 315 for at least 4 before stepping in the gym and killed it for a clean 5 reps, I was going to go for a 6th but after the 5th rep I was so light headed and had such a rush of blood to the head I felt as if I was going to pass out, which was awesome, and I got video because this is a PR and a half!! After that I was on such a rush that I forgot about adding in drop and burns until i hit sumo squats. The rest of the leg workout was just brutal and intense!!! Can't wait for saturdays leg workout!!! I will not be denied November 1st and 15th!!!

Leg Extensions - 4 sets
Squats - 5 sets
Leg Curl - 4 sets
Sumo Squat - 4 sets + drop set (went really deep and with a sloooow negative on these)
Step Lunge w/ BB - 2 sets
Calf Raise - 4 sets

20 mins on treadmill @ 7.5% incline and 3.7 mph
Click to expand...


That is a hell of a 'leg day' my friend. It makes me miss my bb'ing days and the ridiculous pump... :head::head::head::head::head:
 
borobulker said:
That is a hell of a 'leg day' my friend. It makes me miss my bb'ing days and the ridiculous pump... :head::head::head::head::head:
Click to expand...

I get the sickest pumps so quickly on AP. I can't wait til prep is over so I can increase my carbs and once I hit the 60-100 range pre workout, get an even sicker pump with P-Slin.
 
Great workout today. Really pumped off of yesterdays leg workout. I definitely feel a renewed energy which is making my workouts more intense than they already were. Moved some heavier weights and killed my chest with a drop set on incline bench. Chest was pretty toasted by the time I got to DB bench. Nailed target reps on incline curls and tricep press downs with perfect form so i'll make a jump up in weight next week. Making awesome progress on the lying db triceps extensions I'm really focusing on form much more than previous preps and lean mass phases, definitely contributing to my gains and progress this prep.

Incline Bench: 5 sets + drop set
DB Bench: 3 sets
Chest Fly: 3 sets + burn set

Incline Curl: 4 sets
Pressdowns: 4 sets
Cable Curl: 3 sets
superset w/
Lying DB Extensions: 3 sets

Lying leg raises: 2 sets
Hanging Knee Raises: 2 sets
Reverse Crunches: 1 set

HIIT 5 min warm up, 10 sprints, 3 min cooldown
 
13 + 11 weeks out
Weight: 162.4 (-1.4)
Waist: 32 (-.25)

Awesome workout today. Added in Powerfull, did 3 caps pre-workout w/ 1 scoop core abc and 1 scoop vasocharge. (Can't wait to start up Zap again tomorrow). I was pretty fired up and moved quickly through the workout, intra-set recovery was at a high today. Really nailed the underhand rows, got a little loose with form for the last 1-2 reps but kept it within control. Went down in weight on side laterals but form was spot on and nailed my target reps for all sets. Making progress across the board!

Wide Grip Lat Pull downs - 5 sets + drop set

Bent Rows - 4 sets + burn set

Rope Pull downs - 3 sets

DB Shoulder Press - 4 sets

DB Side Laterals - 4 sets

Side Crunches: 3 sets
Standing Side Twists with 45 plate: 1 set

HIIT 5 min warm up 10 sprints 3 min cool down
 
Sick workout this morning. The combo of Zap and Powerfull had me focused and in the zone the entire workout. I was taking very minimal rest between sets, it was basically I go you go with my fiancee. Cardio was a breeze and definitely attribute this to the sustained energy I get on Zap. Killed squats again with a PR of 320 for 5, strength just keeps going up. Sumo squats on the smith machine were a good change up, got my feet in front of my body to get a deep negative.

Leg Extensions - 4 sets
Squats - 5 sets + drop set
Leg Curl - 4 sets
Smith Sumo Squat - 4 sets
Step Lunge w/ BB - 2 sets
Calf Raise - 4 sets

20 mins on treadmill @ 7.5% incline and 3.7 mph
 
Beast!!! Felt like a monster in the gym today. Zap and Powerfull were in full effect! Demolished chest and arms with some short rest and high intensity!! Finally nailed 195 for 6 on incline bench, buddy helped me force out a 7th and I was toasted when I got to DB Bench. Made a 5lb jump on my first of incline curls and hit my target reps, more weight next workout! Balls to the wall workout finished up with some HIIT.

Incline Bench: 5 sets + drop set
DB Bench: 3 sets
Chest Fly: 3 sets + burn set

Incline Curl: 4 sets
Pressdowns: 4 sets + burn set
Cable Curl: 3 sets
superset w/
Lying DB Extensions: 3 sets

Crunches: 3 sets
Legs Raised Crunch: 3 sets
HIIT 5 min warm up, 12 sprints, 3 min cooldown
 
You're very consistent with the HIIT. That takes a lot of discipline. HIIT isn't run of the mill cardio. I used to do around 10-12 sprints as you're currently performing, so I know your pain, good job.
 
VolcomX311 said:
You're very consistent with the HIIT. That takes a lot of discipline. HIIT isn't run of the mill cardio. I used to do around 10-12 sprints as you're currently performing, so I know your pain, good job.
Click to expand...

Legs are the last thing to come in for me, so I pound them with HIIT 3 times a week (m,w,f, you can imagine the torture i endure when I train legs before HIIT :twisted: ) I'll do whatever is necessary to bring freaky conditioning on November 1st and 15th. Thanks for the props bro, Comment anytime!
 
Sick workout!!! I went in with some crazy aggression and killed back and delts, got an awesome pump in my lats. Loosened form a bit towards the last few reps of rows but kept the negative controlled and slow. I cannot wait to increase cals and slap on some lean mass after this contest prep ends. Kept rest short and hit it hard, I need to get pissed off more often!

Wide Grip Lat Pull downs - 5 sets + burn set
Bent Rows - 4 sets
Rope Pull downs - 3 sets + drop set

DB Shoulder Press - 4 sets + drop set
DB Side Laterals - 4 sets

20 mins on treadmill @ 7.5% incline and 3.7 mph
 
aefx2387 said:
Sick workout!!! I went in with some crazy aggression and killed back and delts, got an awesome pump in my lats. Loosened form a bit towards the last few reps of rows but kept the negative controlled and slow. I cannot wait to increase cals and slap on some lean mass after this contest prep ends. Kept rest short and hit it hard, I need to get pissed off more often!

Wide Grip Lat Pull downs - 5 sets + burn set
Bent Rows - 4 sets
Rope Pull downs - 3 sets + drop set

DB Shoulder Press - 4 sets + drop set
DB Side Laterals - 4 sets

20 mins on treadmill @ 7.5% incline and 3.7 mph
Click to expand...

Apparently you've got a good women at your side, but girl drama has successfully fueled many-a-deadlift sessions.

Your log is very concise. keep up the hard work :thumbsup:
 
VolcomX311 said:
Apparently you've got a good women at your side, but girl drama has successfully fueled many-a-deadlift sessions.

Your log is very concise. keep up the hard work :thumbsup:
Click to expand...

Lol, It was not even a girl drama. I asked someone if they had planned on using a 5 lb plate and he replied "no but i am now" in a stand offish way, so needless to say his rudeness put me in a bad mood and just added fuel to the fire!!
 
aefx2387 said:
Lol, It was not even a girl drama. I asked someone if they had planned on using a 5 lb plate and he replied "no but i am now" in a stand offish way, so needless to say his rudeness put me in a bad mood and just added fuel to the fire!!
Click to expand...

Oh geeze, sorry bro, I didn't know that was you. I'm just kidding, what a glute fissure. That would have gotten me upset too. I think I had a little freshmen kid do that to me before. It really urked me.

I did a lot of mental butt whoop'n, but I'm not that kind of person, all this to say, I feel ya.
 
Killed it. Legs were done by the time i got to HIIT, first couple of sprints went good but after the first 1/3 of sprints, i was pushing as hard as i could for the last 8. Nailed 325 for a solid 4 reps, 5th was decent, and 6th was assisted. Still gaining strength at 10 and 12 weeks out :squat:

Leg Extensions - 4 sets
Squats - 5 sets
Leg Curl - 4 sets + drop set
Sumo Squat - 4 sets + burn set
Step Lunge w/ BB - 2 sets
Calf Raise - 4 sets

Lying Leg Raises: 3 sets
Reverse Crunch: 2 sets
HIIT 5 min warm up, 12 sprints, 3 min cooldown
 
Mulletsoldier said:
kse (at) usplabsdirect (dot) com. I'll help you with your supplementation during show prep; in order to maximize energy-sparing processes, as well as attenuating ugly water retention and so on! ReCreate + Prime will most definitely be involved. This is all assuming you are interested!
Click to expand...

This what you're doing these days? What a bonus for the sponsored guys!
 
12 + 10 weeks out
A.M Weight: 161.2 (-1.2)
Waist: 31.5 (-.5)

Great workout!! Hit some heavier weights in most exercises, definitely a good change up. Nailed a PR in Incline DB Curls. Thinking of making a switch to flat barbell and DB incline, just to change it up and keep things fresh. Rest was kept very short and I blew through this workout. Happy with the change in waist, as long as it keeps going down thats all that matters. Snapped some pics today, feel a bit behind (which led to a hard hitting session of HIIT on the bike) but after taking a look at this past springs progress pics I think I'm a bit ahead which puts me in a good position. As long as I can make the same changes that I did from 12 to 8 weeks out, I am definitely in a good position.

Incline Bench: 5 sets
DB Bench: 3 sets
Chest Fly: 3 sets + drop set

Incline Curl: 4 sets
Pressdowns: 4 sets
Cable Curl: 3 sets
ss w/
Lying DB Extensions: 3 sets

Side Crunch: 2 sets
HIIT 5 min warm up, 12 sprints, 3 min cooldown
 

Attachments

  • 12 weeks out Current (Medium).JPG
    12 weeks out Current (Medium).JPG
    47 KB · Views: 258
  • 12 weeks out Spring (Medium).JPG
    12 weeks out Spring (Medium).JPG
    34.3 KB · Views: 268
Yeah, took me a minute to figure out how to post a pic too when I first came here.

Good shape man, rollin' on some good wheels there..
 
snagency said:
Yeah, took me a minute to figure out how to post a pic too when I first came here.

Good shape man, rollin' on some good wheels there..
Click to expand...

Thanks bro. I'm really itching to finish this prep and increase cals to add some serious mass all around.

Goal in 4 weeks:
 

Attachments

  • side relaxed.jpg
    side relaxed.jpg
    75 KB · Views: 229
aefx2387 said:
Thanks bro. I'm really itching to finish this prep and increase cals to add some serious mass all around.

Goal in 4 weeks:
Click to expand...

Ab coming in more, traps are more prominent, looking good. It looks like you have a pretty solid "base" for thick legs too, and your calves are strangely proportionate to your quads/hammies, that's a nice advantage.

Edit: Chest striation is more prominent also.

Edit, Edit: Delts look larger and more striated.
 
aefx2387 said:
Thanks bro. I'm really itching to finish this prep and increase cals to add some serious mass all around.

Goal in 4 weeks:
Click to expand...

Was that your conditioning level at last show?

You've got the right products, the right guidance, good focus.. and apparently Joe training ya - you should be in good shape to meet your goal.
 
VolcomX311 said:
Ab coming in more, traps are more prominent, looking good. It looks like you have a pretty solid "base" for thick legs too, and your calves are strangely proportionate to your quads/hammies, that's a nice advantage.

Edit: Chest striation is more prominent also.

Edit, Edit: Delts look larger and more striated.
Click to expand...

I was never a chest and arms guy. Focused on everything, especially legs because i could move the most weight with them.
 
snagency said:
Was that your conditioning level at last show?

You've got the right products, the right guidance, good focus.. and apparently Joe training ya - you should be in good shape to meet your goal.
Click to expand...

That was my conditioning level 8 weeks out, 3 days before I got sick and was in bed for 10 days straight. Totally took me out of my spring shows, couldn't train, couldn't even walk on a treadmill, and had to go completely off my keto diet to all carbs (banana, rice, cereals, crackers, gatorade).
 
aefx2387 said:
That was my conditioning level 8 weeks out, 3 days before I got sick and was in bed for 10 days straight. Totally took me out of my spring shows, couldn't train, couldn't even walk on a treadmill, and had to go completely off my keto diet to all carbs (banana, rice, cereals, crackers, gatorade).
Click to expand...

Even the best of preps are so fragile - as we've both found out. That sucks man. Pic looked pretty good for 8 weeks out. Glad to see you're back at it again.
 
Intense and fast paced workout today. Added in a lot of drop and burns to kick up the intensity today, took Zap 45 mins and I was fired up by the time I got in the gym. Rows were loose form for the positive and got an intense pump in the back. Killed rope pulldowns with a PR of 117.5 for 2 sets of 12. Tossed in some rear db laterals just for kicks.

Wide Grip Lat Pull downs - 5 sets + burn set
Bent Rows - 4 sets + drop set
Rope Pull downs - 3 sets + burn set

DB Shoulder Press - 4 sets
Cable Side Laterals - 4 sets + burn set
*Bonus* Rear Lateral Raises - 3 sets

20 mins on Arc Trainer @ 7% incline and 25 resistance

Before my last set of cable side laterals I saw this one kid attempt 125 on incline bench, and the bar felt right to his chest, ran over to help him out (I was the only one who did so while there were 3 people closer than I was). It was his first time in the gym and did not know how much weight to use. Had him start off very light (only use the bar or dumbbell's under 20 pounds) to get used to the movement, get down the form, and keep to 2 sets since it was his first day there, showed him a few more exercises before moving on. I wish I had more time to spend with him but I'm sure I'll see him in the gym more often.
 
snagency said:
Even the best of preps are so fragile - as we've both found out. That sucks man. Pic looked pretty good for 8 weeks out. Glad to see you're back at it again.
Click to expand...

Definitely. Took a look at my past log and I'm 5 pounds heavier at 12 weeks out then I was during the spring at 12 weeks out. Hopefully its all muscle.
 
Awesome leg workout today. Still increasing weight and hitting PR's. Got an awesome pump in the quads on smith squats. Put feet out in front a bit to really hit em along with the glutes and ham which were toasted by the end of the workout along with my calves that got a killer pumo. Felt pretty good about the workout so I jumped up to 105 from 95 on lunges. Decided to start the week off with low intensity cardio so that HIIT does not fall on leg training days, I just find my HIIT session suffers when I train legs before hand. Weighed myself this morning and I always find that after the 60 gram carb day I drop about a
pound(down to 160.2 today) to a pound and a half of weight and it usually stays that way for the rest of the week. As long as the numbers move and I keep looken better in the mirror, i don't really care!

Leg Extensions - 4 sets
Smith Squats, feet out in front - 5 sets
Leg Curl - 4 sets + burn set
Smith Sumo Squat -4 sets + drop set
Step Lunge w/ BB - 2 sets
Calf Raise - 4 sets

Legs Raised Crunch - 3 sets
Crunch - 3 sets

20 mins on treadmill @ 8% incline and 3.7 mph
 
Solid workout, rest was minimal since I was in a rush, 165 for my 3rd set on incline bench really put a hamper on my strength for the 4th and 5th set, so I think I'll keep it at 155 for the time being. I'd rather work to hit 190 and 200 for 8 and 6. The rest of the workout was solid, got a killer pump in my chest and arms. HIIT was brutal moving up to 14 sprints. Sometimes I wonder if I should be going faster but I always remind myself as long as I am giving each sprint everything I have for 15 seconds, than its an effective sprint.

Incline Bench: 5 sets + drop
DB Bench: 3 sets + burn
Chest Fly: 3 sets

Incline Curl: 4 sets
Pressdowns: 4 sets
Cable Curl: 3 sets
ss w/Lying DB Extensions: 3 sets

HIIT on recumbent bike 5 min warm up, 14 sprints, 3 min cooldown
 
Sick workout today. Definitely in a ready to kill the weights mindset. Nailed lat pull downs and bent rows. Military press with no back support was a nice change up but need to play around with the warm up sets a bit more. Kept the workout nice and quick, in and out of the gym in an hour.

Wide Grip Lat Pull downs - 5 sets + burn set
Bent Rows - 4 sets
Rope Pull downs - 3 sets + drop set

Military Press - 4 sets
Cable Side Laterals - 4 sets

Leg Raises - 20/13
Reverse Crunches - 20/20

20 min on treadmill @ 8% incline and 3.7 mph
 
snagency said:
Sounds like you're zoned in right now. Good stuff. Keep nailing it bro.
Click to expand...

Word, can't wait to add in some Prime and Recreate to the mix. Its only going to get better.:head:
On a side note, picked up a second job at PA Sports Ticker where I'll be doing on-line play by play for college football and NFL. The pay is great, people that work there are awesome, and whats better than getting paid to watch football?
 
Long day, work 9-3,traffic 3-4, gym 5-5:30, work #2 7-12.
Intense HIIT session, looking forward to seeing the progress i've made tomorrow when I take my waist measurement and weight.

3 min. warm up 14 sprints @ level 10 3 min cool down
 
You must log in or register to reply here.
Back
Top