USP Lab tester log

I found an awesome new preworkout protocol. Core ZAP about 1 hour 15 mins preworkout, 100+ grams of carbs + 1 AP + 1 pslin one hour preworkout, and then 2-3 scoops of Core ABC + 5 g creatine about 15-30 minutes preworkout.
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Nice looking protocol.. can't wait to try that one (might not even wait till off-season)..
Great work guys.. Steph was impressive on those walking lunges!
 
Tuesday June 17, 2008 - Arms and Calves

Another VERY good workout. Rope pushdowns, lose form barbell curls (I actually tried 205 for the first time and got 3 and probably could have gotten 4...these make my bis very sore), dumbbell skullcrushers (got 95sx8), dumbbell hammer curl (100sx10 and 110sx7 drop to 90sx7), overhead cable extensions, high preacher curl machine superset reverse cable preacher curls, smith machine calves, free motion calve press, rope abs.
 
Wednesday June 18, 2008 - Cardio

40 mins incline treadmill. Sushi night!


Thursday June 19, 2008 - Back thickness

After a long day in Richmond for a client meeting where I did not have the opportunity to drink or eat as much as I like to, I still decided to crush back. I popped 4 ZAP and within 15 mins I was sweating before I even got to the gym. I was planning on starting with deadlifts but since my day was not optimal I decided to save them for later in the workout. I started with barbell bent rows (PR), high hammer row (PR 6 45's and 1 25 each side for 8), barbell t-bar row (PR 2 100s and 5 45's for 8 - the ZAP really kicked in on this exercise), deadlifts (lower back was shot at this point so I only went up to 405x14), hammer shrugs superset rear delt pec deck superset free motion pulldowns with a long squeeze, side serratus abs.
Very solid and focused workout tonight!
 
Really like the looks of this workout and way to keep bangin' out the PR's!! I get excited every time I read your updates and can NOT wait til my own offseason mode! Great progress Doug. ZAP sounds phenomenal!
 
semper27 said:
Really like the looks of this workout and way to keep bangin' out the PR's!! I get excited every time I read your updates and can NOT wait til my own offseason mode! Great progress Doug. ZAP sounds phenomenal!
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thanks.....it will be here before you know it....keep crushing it!
 
Friday June 20, 2008 - Chest, Shoulders, and Calves

I got stuck at work today for until about 8:45 tonight, but luckily I popped some Zap around 7 and was still fired up to hit the gym. By the time I started working out around 9:45 I was totally in a zone and the gym was pretty empty. I was completely focused tonight even after a long week and had some great lifts. I'm not very strong on chest movements but I was able to get the incline smith for 275x15, 315x5, 325x4 drop to 225x20. This was great for me. I then moved to hammer strength shoulder press, decline hammer press, dumbell front raises (got 90x10 and 100x5 each arm..that was heavy) superset seated lat raises, fly machine superset lat raise machine, angle plate loaded calves, seated calves, and weighted ab roller machine. Awesome workout.


Saturday June 21, 2008 - Cardio

40 mins incline treadmill.
 
Sunday June 22, 2008 - Quads and Hams

I was out late the night before for a bachelor party but nothing a little Core ZAP couldn't handle! Barbell squats (405x12), seated leg curls (PR), plate loaded squat machine superset leg press (PR on the squat machine), leg extensions superset laying leg curl, smith machine lunges, inner thigh machine, and straight leg raises. Good workout but couldn't get all my food down today because I woke up so late.
 
Monday June 23, 2008 - Chest and Back (and traps)

Another great workout. Haven't done incline dumbbell presses in a while and I felt very strong (120x12, 130x7, 140x3+1 drop to 105x8), t-bar support row (PR), incline leverage press (PR), low hammer row with long holds superset dumbbell shrug, free motion flys superset free motion pulldowns, ab machine.
 
Tuesday June 24, 2008 - Arms and Calves

Great workout tonight....I was beat going into it but really crushed it! I was able to get some videos of the lose form hammer curls with 110s. One arm cable pushdowns, over head dumbell extensions (150), v-pushdowns, lose form hammer curls (got 110x9 and 110x8 drop to 90x7), seated strict incline supinate curls, preacher machine superset cable reverse curls, toe press machine (stack + 3 plates), seated calves, v-situps. I was sweating like a pig and felt strong!

Lose Form Hammer Curls 110x8 drop to 90x7
[nomedia="http://www.youtube.com/watch?v=GA2-xSJIfqI"]YouTube - Broadcast Yourself.[/nomedia]


P.S. Jacob - Notice the shirt :-)
 
Wednesday June 25, 2008 - Shoulders/Traps

My elbows were a little sore and my shoulder was a little tight but I still had a very solid workout tonight. Smith machine military, heavy lat raises with lose form, barbell shrugs (PR 605), bent over lat raises superset seated front raises, one arm dumbbell shrugs (great exercise!), machine military, rope abs.
 
Haha, look at the guy walking behind you while you're doing the Hammers. Funny stuff.

Anyway, are loose form lifts (less ecc:con ratio, no pausing, etc.,) something you do for 'power' lifts often? I ask because I usually begin every workout with a power movement, and concentrate far more on moving the weight than 4 second negatives, pauses, and so on. Just moving the weight with explosive power. Rest of the lifts are 4 second negatives, 2 second positive, 2 second pause, and so on.
 
Mulletsoldier said:
Haha, look at the guy walking behind you while you're doing the Hammers. Funny stuff.

Anyway, are loose form lifts (less ecc:con ratio, no pausing, etc.,) something you do for 'power' lifts often? I ask because I usually begin every workout with a power movement, and concentrate far more on moving the weight than 4 second negatives, pauses, and so on. Just moving the weight with explosive power. Rest of the lifts are 4 second negatives, 2 second positive, 2 second pause, and so on.
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That's basically what I do....I incorporate lose form early in the workout usually and then go to stricter form later in the workout. power/strength first, pump/size/shape second.
 
CoreDoug said:
That's basically what I do....I incorporate lose form early in the workout usually and then go to stricter form later in the workout. power/strength first, pump/size/shape second.
Click to expand...

For sure. The initial power lifts with much less strict form are like neuro-prep. Ensuring that your CNS is still neurally adapting to heavier weights, so that the strict form exercises progressively increase as well.

I do something like this for Chest A (I have A/B/C :p workouts for each bodypart):

Incline DB 4 sets x 6-10 reps, 2:1 rep speed.
Decline BB 3 sets x 8-12 reps, 3:2 rep speed.
Hammer Strength Flat 3 x 12-15 reps, 4:2:2 rep speed (4 second negative, 2 second positive, 2 second pause)
Pec Dec 2 x 15-20, 3:1
 
Mulletsoldier said:
For sure. The initial power lifts with much less strict form are like neuro-prep. Ensuring that your CNS is still neurally adapting to heavier weights, so that the strict form exercises progressively increase as well.

I do something like this for Chest A (I have A/B/C :p workouts for each bodypart):

Incline DB 4 sets x 6-10 reps, 2:1 rep speed.
Decline BB 3 sets x 8-12 reps, 3:2 rep speed.
Hammer Strength Flat 3 x 12-15 reps, 4:2:2 rep speed (4 second negative, 2 second positive, 2 second pause)
Pec Dec 2 x 15-20, 3:1
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Yep. I usually use a faster pace on the first two-three exercises (depending on the bodypart). Move that heavy @ss weight up and down any way I can while staying safe and with reasonable form. Then I try to fill it with as much blood as possible.
 
Werd. I just look at the weight and say, "fvck this bullshit" and then hammer it out; other sets are, "do not let this weight deviate from the strictest movement even for a second". Seems to work. I have sort-of-red hair, so Ginger-Rage contributes a lot to my work ethic in the gym.
 
Mulletsoldier said:
Werd. I just look at the weight and say, "fvck this bullshit" and then hammer it out; other sets are, "do not let this weight deviate from the strictest movement even for a second". Seems to work. I have sort-of-red hair, so Ginger-Rage contributes a lot to my work ethic in the gym.
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LOL nice
 
Friday June 27, 2008 - Hams and Calves

Absolutely crushed it tonight....a ZAPtastic workout :-). Steph and I were in the zone tonight! We started with SLDL/Romanian deadlifts. Steph was repping with 225! I did 455 for the first time and got it for 8. On the next set, Steph looks over at me and yells "Come on...CRUSH IT!" I then pulled it for 10 for another PR on stiff leg deadlifts! We got many looks tonight like "look at that crazy couple....what weirdos!" LOL. We then moved on to seated leg curls (another PR), super wide and slow hack squats pushing through the heals (these burned!), laying leg curls, outer thigh, seated calves, slow angled calf machine, standing weighted ab machine. Just an all around awesome workout tonight! Zoned and focused!
 
You're killin' me with the Sushi Pic Contest! :frustrate Too bad I'm deeeeeep in prep or I'd show ya who's Boss at a Sushi Bar!!! :D:bruce2:
 
semper27 said:
You're killin' me with the Sushi Pic Contest! :frustrate Too bad I'm deeeeeep in prep or I'd show ya who's Boss at a Sushi Bar!!! :D:bruce2:
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heard the same Big talk from Doug. I crushed him at the sushit bar!
 
Doug, I tried a new bicep workout based on what we were talking about. I think you'd like it.

Loose form straight bar curls 4 x 6-10 reps
(all other exercises using extremely strict and controlled reps)

DB Hammers 3 x 10-12, 3:2 (3 negative, 2 positive)

One-armed DB preachers 3 x 12, 4:2:2 (2 second pause)

Rope curl (using rope extension, elbows tucked in and curling forearms inwards during concentric) 2 x 15, 3:1:2 (explosion with pause).
 
USPLabs said:
You where to depressed to eat...girl sick not home sick:toofunny:
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Dude, you can't go from having sex 2x/day, to having none but seeing nothing but breasts. Doesn't work like that. I know you're hermaphrodite, but for us males man, that **** hurts!

:P
 
We're going to ruin Doug's log. Once hermaphrodites and sex starts getting mixed into the conversation, it's downhill. And I'm sorry I called you boss - I forgot Mr.Lee is the captain of this ship!
 
Mulletsoldier said:
Doug, I tried a new bicep workout based on what we were talking about. I think you'd like it.

Loose form straight bar curls 4 x 6-10 reps
(all other exercises using extremely strict and controlled reps)

DB Hammers 3 x 10-12, 3:2 (3 negative, 2 positive)

One-armed DB preachers 3 x 12, 4:2:2 (2 second pause)

Rope curl (using rope extension, elbows tucked in and curling forearms inwards during concentric) 2 x 15, 3:1:2 (explosion with pause).
Click to expand...

Love it!
 
Saturday June 28, 2008 - Chest and tris

Another great ZAP filled workout, complete with some PRs on incline barbell. Very good pump today. Incline barbell (PR), flat hammer press (bothered shoulders), incline smith machine with holds at the bottom (great pump), fly machine, straight bar pushdown, out-in-front tricep press machine, close grip smith machine, heavy weighted ab machine.


Sunday June 29, 2008 - Back and bis

Steph and I had a lot of stuff to do today so we decide to wake up early (a sin for Sunday!) and crushed back and bis before anyone got to the gym. We were totally zoned and I could really feel the ZAP kick me into high gear about 15 minutes into my workout. Hammer pulldown with parallel grip, seated cable row (stack plus 2x45s), weighted pullups, barbell row superset barbell shrug, hammer strength preacher curl 21's, incline hammer curls, barbell curls superset rope curls, side rope ab twists.
 
Monday June 30, 2008 - Cardio

40 min incline treadmill.


Tuesday July 1, 2008 - Quads and Hams

Aww yeah what a way to start the month! I was struggling tonight and felt a little out of it but I popped ZAP and headed to the gym. By the time I was finished my 5 minute warmup on the bike I was ready to crush it. Started with ATG close stance smith squats and hit a PR (405x11 with a spot on 1). This was better then I have ever done even when I was 5-7 pounds heavier last year. I also banged out a light set of 225x35 after my heavy work sets. We then moved on to leg press superset with barbell squats (another PR). At this point I was wrecked but I still was focused and moved on to seated leg curls (PR - my hams are getting really strong which is good since this is a week spot for me) superset leg extensions, walking dumbbell lunges, inner thigh, 2 sets of slow laying leg curls, and straight leg raises. I have dropped the pslin since I ran out and am megadosing AP at 6 per day. It is working great. Steph and I are on a mission!
 
Wednesday July 2, 2008 - Chest/lat width/shoulders

The string of good workouts continues and Steph and I hit it hard once again. Flat dumbbell press (PR 140x10 with help on 2 - my shoulder has been bothering me a little so I was VERY happy with this), smith upright row (PR), close grip pulldown (PR). I then really focused on slowing down the rep tempo after that: Incline hammer press, smith machine military, hammer strength lat pulldown, fly machine. Felt full and strong. We are going out of town tomorrow so I may not be able to post my journal but we will continue to hit it hard!
 
Thursday July 3, 2008 - Arms and Calves

I hate early workouts but this was a good one. Rope pushdowns, cable preacher curls (awesome pump), overhead cable extensions, one arm dumbell hammer curls over bench superset rope hammer curls, deep dumbbell skulcrushers (elbows sore), barbell curls, free motion calf press, standing calves, rope abs. Time to get on the road. Looking forward to picking up some good fireworks on the road!
 
Friday July 4, 2008 - Cardio

Long walk outside. Set off an awesome firework display. Almost caught a tree on fire! LOL


Saturday July 5, 2008 - Back thickness and traps

Trained in Williamsport, PA in this small gym but it had some very good hardcore equipment. Got lots of sleep so I had a great workout. Barbell bent rows (PR), t-bar support row, row machine (slow with holds), deadlifts (back was tired at this point but I pulled 405x20 and 495x5), rope pulldowns superset rear delt fly machine, dumbell shrugs, v-situps.


Sunday July 6, 2008 - Chest/Shoulders/Calves

Another very long night sleep and good workout in PA. My left shoulder has been bothering me lately on chest exercises but I still seemed to get a good pump (especially in my shoulders). Incline barbell (hold at chest and slow), machine military, incline hammer press, dumbbell front raises (PR) superset lat raise machine, flat machine fly superset seated lat raises, smith machine calves, seated calves, ab machine.


Monday July 7, 2008 - Cardio

Long walk outside.
 
Tuesday July 8, 2008 - Quads and Hams

Just an awesome workout tonight....It started out a little slow and Steph and I were a little distracted to start the workout but we managed to get into a zone. The gym was hot as h@ll tonight and we were drenched. It made it very hard to breath but after our second exercise we felt like energizer bunnies (read: ZAP!). We started with leg extensions and laying leg curls for some preexhaustion before moving on to the more compound exercises. We then hit leg press superset hack squat, seated leg curls, walking barbell lunges (Steph worked up to 185!), barbell squats ATG (I was pretty beat at this point but I was able to hit a set of 225x25 and 315x10 @ss to grass...I was very happy about that). We finished with inner and outer thigh machine and some leg raises.
 
Wednesday July 10, 2008 - Chest/Back/Traps

No ZAP today and I had an out of character workout. I really felt awful after my second exercise and then really had to just focus on squeezing the muscles as best as I could. My left shoulder was also bothering me (to ART I go). Incline smith, t-bar nautilus (PR), low incline fly, high hammer row, incline machine press, free motion pulldown, dumbbell shrugs, ab roller machine.

I think I'm still beat from yesterday's awesome workout!
 
Look out for bursitis going on in the shoulder Doug - mad cases of it going around it seems. Never knew much about it till last week, when my chiropractor told me it's what I've got. Painful stuff..
 
Thursday July 10, 2008 - Arms and Calves

Came back with a great workout today. My arms were so pumped I could barely bend them. Plate loaded reacher machine, standing alternating supinate curls (worked up to 100s with lose form), hammer rope curls superset laying cable curls (these are awesome!), v-pushdowns, dumbbell skullcrushers, rope pushdowns, toe press machine, standing calf raises, rope abs.
 
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