USP Lab tester log
- Thread starter dam225
- Start date
Imeniaan
Active member
CoreDoug
Active member
Love boat baby!!!!
CoreDoug
Active member
Thanks!
CoreDoug
Active member
Tuesday August 19, 2008 - Quads and Hams
Woooooyeeeeeee! Another crush fest with big Steph! Was also a big time dingleberry night. When I first got to the gym both power cages were taken. One guy was doing front squats....1 rep sets! with 3 minute breaks for about 10 sets LOL and the weight did not look challenging for him. Not sure WTF he was doing haha. The other guy was doing curls with 4 5's on each side. He did a continous set for about 10 minutes stripping the weight down and then back up with horrific form. I was ready to explode by the time I got on the squat rack. Thanks for pumping me up, Dingle 1 and Dingle 2! I also stacked 4 ZAP with a scoop of shock therapy. sheesh...not advised!
I set a PR on ATG barbell squats. I was crushed after this. I then did leg press, hack squats, one leg smith squats, seated leg curls, inner thigh machine, and v-situps. I was totally spent after that. Great workout.
Woooooyeeeeeee! Another crush fest with big Steph! Was also a big time dingleberry night. When I first got to the gym both power cages were taken. One guy was doing front squats....1 rep sets! with 3 minute breaks for about 10 sets LOL and the weight did not look challenging for him. Not sure WTF he was doing haha. The other guy was doing curls with 4 5's on each side. He did a continous set for about 10 minutes stripping the weight down and then back up with horrific form. I was ready to explode by the time I got on the squat rack. Thanks for pumping me up, Dingle 1 and Dingle 2! I also stacked 4 ZAP with a scoop of shock therapy. sheesh...not advised!
I set a PR on ATG barbell squats. I was crushed after this. I then did leg press, hack squats, one leg smith squats, seated leg curls, inner thigh machine, and v-situps. I was totally spent after that. Great workout.
CoreDoug
Active member
My heart was racing a little. But I guess it was a good combo.
CoreDoug
Active member
Wednesday August 20, 2008 - Chest/Lats/Shoulders
Was dead tired from yesterday's workout so I popped some ZAP and was ready to roll. I still can't believe how much ZAP makes me sweat. Its crazy! I'm still taking it easy with my chest so just went for the feel today and tried some new exercises. Incline barbell press, slow smith machine upright rows, one arm cable pulldowns, incline hammer press (one arm and then both arms), standing military press, free motion pulldowns with 5 sec hold, flat fly machine slow, and standing ab machine. I hate not being able to go ballz to the wall but it was still a very good workout.
Was dead tired from yesterday's workout so I popped some ZAP and was ready to roll. I still can't believe how much ZAP makes me sweat. Its crazy! I'm still taking it easy with my chest so just went for the feel today and tried some new exercises. Incline barbell press, slow smith machine upright rows, one arm cable pulldowns, incline hammer press (one arm and then both arms), standing military press, free motion pulldowns with 5 sec hold, flat fly machine slow, and standing ab machine. I hate not being able to go ballz to the wall but it was still a very good workout.
CoreDoug
Active member
Thursday August 21, 2008 - Arms and Calves
Crazy pump today. Seated preacher cable curls (awesome as a first exercise), overhead cable extensions, super strict barbell curls, dumbbell skullcrushers, seated support hammer curls, rope pushdowns, seated calves, smith machine calves, rope abs. Left brachii bothering me a little bit (numb)...may be related to my chest tweak. Massage time tomorrow!
Friday August 22, 2008 - Cardio
40 min incline treadmill. Massage tonight!
Crazy pump today. Seated preacher cable curls (awesome as a first exercise), overhead cable extensions, super strict barbell curls, dumbbell skullcrushers, seated support hammer curls, rope pushdowns, seated calves, smith machine calves, rope abs. Left brachii bothering me a little bit (numb)...may be related to my chest tweak. Massage time tomorrow!
Friday August 22, 2008 - Cardio
40 min incline treadmill. Massage tonight!
CoreDoug
Active member
Saturday August 23, 2008 - Back thickness
My hams were still a little sore and I was thinking of taking the day off because I was beat up from a 2.5 hour massage from yesterday but Steph and I decided to crush back. I started with deadlifts and got 545x5 but I had at least 2 in me...I had to stop because I felt like I was going to crap myself LOL There is too much info for you all!!! haha. Well I was fired up that I was 2 reps shy of my PR because of that (and the ZAP was kicking in) so I decided to try 6 plates each side (585) for the first time. I pulled it with relative easy and think I could have gotten a couple more. That was a PR by 20 pounds. I then pulled a PR of 425x19 after my work sets. I then hit PRs on barbell rows and t-bar rows (I felt really good at this point). I then did low hammer row, high MTS machine row superset rear delt pec deck, side and straight planks, and one set of weighted hyperextensions. Great workout.
Sunday August 24, 2008 - Shoulders/Chest/Calves
Still being carefull with my chest but my shoulders have been feeling really strong. I hate not going all out on chest but I want to nurse it a little until it is back to normal. Arnold presses, incline leverage press (very strict form), strict seated lat raises, decline hammer press (doesn't bother me at all so I got a PR on this), lat raise machine superset flat fly machine, angle plate loaded calves, squat machine standing calves, ab machine. My back is very sore from yesterday. Love it!
My hams were still a little sore and I was thinking of taking the day off because I was beat up from a 2.5 hour massage from yesterday but Steph and I decided to crush back. I started with deadlifts and got 545x5 but I had at least 2 in me...I had to stop because I felt like I was going to crap myself LOL There is too much info for you all!!! haha. Well I was fired up that I was 2 reps shy of my PR because of that (and the ZAP was kicking in) so I decided to try 6 plates each side (585) for the first time. I pulled it with relative easy and think I could have gotten a couple more. That was a PR by 20 pounds. I then pulled a PR of 425x19 after my work sets. I then hit PRs on barbell rows and t-bar rows (I felt really good at this point). I then did low hammer row, high MTS machine row superset rear delt pec deck, side and straight planks, and one set of weighted hyperextensions. Great workout.
Sunday August 24, 2008 - Shoulders/Chest/Calves
Still being carefull with my chest but my shoulders have been feeling really strong. I hate not going all out on chest but I want to nurse it a little until it is back to normal. Arnold presses, incline leverage press (very strict form), strict seated lat raises, decline hammer press (doesn't bother me at all so I got a PR on this), lat raise machine superset flat fly machine, angle plate loaded calves, squat machine standing calves, ab machine. My back is very sore from yesterday. Love it!
CoreDoug
Active member
Monday August 25, 2008 - Cardio
40 mins incline cardio. I hate cardio but still do it lol.
Tuesday August 26, 2008 - Quads and hams
Excellent workout tonight but the gym was like a freaking sweatbox. That combined with ZAP was enough for me to sweat completely through my clothes. ATG Barbell squats (PR), leg press superset laying leg curls, walking barbell lunges superset leg extensions, seated curls superset outer thigh.
40 mins incline cardio. I hate cardio but still do it lol.
Tuesday August 26, 2008 - Quads and hams
Excellent workout tonight but the gym was like a freaking sweatbox. That combined with ZAP was enough for me to sweat completely through my clothes. ATG Barbell squats (PR), leg press superset laying leg curls, walking barbell lunges superset leg extensions, seated curls superset outer thigh.
CoreDoug
Active member
6-8 Supercissu
2-3 AP
2-3 PSlin
Core ZAP
Core ABC (megadosing)
Core PWO
Core MRP
Protein blend
Fish oil
Multi
Vit C
B-complex
CoQ10
Gluc+Chond
Calcium
Will start Prime soon.
snagency
Banned
fitfrancopro
New member
2 to 3 pslin? Is that because your such a big dude :bb3:
Seriously, how do you dose with it?
Seriously, how do you dose with it?
CoreDoug
Active member
Yes:bb3:
I love my carbs so I do 1 AP with Breakfast, 1 Pslin with next meal, 1 AP with next meal, 1 Pslin with preworkout meal, and then 1 AP PWO. Sometimes I will pound 120+g of carbs preworkout and will use AP+pslin = awesome!
fitfrancopro
New member
Gotcha, I would love the excuse to eat more.
CoreDoug
Active member
Wednesday August 27, 2008 - Back/Chest/Traps
Totally wiped out today from a late night of work and yesterday's leg workout. Today was supposed to be chest and back but I decided to take it easy on chest and focus on back exercises with lots of squeezing. Reverse MTS pulldown machine, free motion row machine, one arm dumbbell rows (Cardio! 150s for sets of 25 reps), close grip pulldown, behind the back upright rows (for traps), flat smith machine bench (very slow and controlled), ab machine. Need a good nights rest tonight. Last night I had trouble sleeping from the crazy leg workout.
Totally wiped out today from a late night of work and yesterday's leg workout. Today was supposed to be chest and back but I decided to take it easy on chest and focus on back exercises with lots of squeezing. Reverse MTS pulldown machine, free motion row machine, one arm dumbbell rows (Cardio! 150s for sets of 25 reps), close grip pulldown, behind the back upright rows (for traps), flat smith machine bench (very slow and controlled), ab machine. Need a good nights rest tonight. Last night I had trouble sleeping from the crazy leg workout.
CoreDoug
Active member
Thursday August 28, 2008 - Arms and Calves
Great workout tonight with Steph. I have been sweating a ton recently. Strict barbell curls, smith machine reverse grip close grip press, lose form hammer curls (PR 100sx12 and 120sx5 drop to 100sx5), straight bar pushdowns, preacher curl machine superset reverse cable curls, overhead cable extensions, free motion toe press, slow seated calves, ab machine. Off to VA beach for the weekend. Nice gyms down there!
Great workout tonight with Steph. I have been sweating a ton recently. Strict barbell curls, smith machine reverse grip close grip press, lose form hammer curls (PR 100sx12 and 120sx5 drop to 100sx5), straight bar pushdowns, preacher curl machine superset reverse cable curls, overhead cable extensions, free motion toe press, slow seated calves, ab machine. Off to VA beach for the weekend. Nice gyms down there!
CoreDoug
Active member
Friday August 29, 2008 - Shoulders/Traps
Worked out at the VA Beach Golds Gym...nice gym. Felt really strong on shoulders. Dumbbell military, smith military, rear delt fly machine superset seated lat raises, hammer shrug superset upright row, bent over cable lat raises, barbell shrugs, rope abs. Started Prime today!
Saturday August 20, 2008 - Off
Walked all over the beach/boardwalk.
Sunday August 31, 2008 - Hams/Quads/Calves
Trained at Norfolk Golds Gym. Another nice gym but the dumbbells only went up to 100, WTF! Was a little out of it today and my left hammy pulled on walking dumbbell lunges so I had to take it easy (hate that!). Seated leg curl, 2 sets of walking dumbbells (felt a pull), laying leg curls, inner and outer thigh machine, Romanian deadlifts high reps (sets of 315x20), leg extensions, leg press calves, seated calves, straight leg raises.
Monday September 1, 2008 - Chest/Tris
My pec/shoulder was feeling much better today. I think all the chest stretching (and ART) I have been doing has been helping. I really made sure to keep very strict form. Flat smith machine press, low incline flys, incline smith machine, seated free motion fly, v-pushdowns, overhead extension machine, close grip barbell press, v-situps. Had a great workout today and a great pump in my chest for the first time in a while. Hope it continues to heal.
Worked out at the VA Beach Golds Gym...nice gym. Felt really strong on shoulders. Dumbbell military, smith military, rear delt fly machine superset seated lat raises, hammer shrug superset upright row, bent over cable lat raises, barbell shrugs, rope abs. Started Prime today!
Saturday August 20, 2008 - Off
Walked all over the beach/boardwalk.
Sunday August 31, 2008 - Hams/Quads/Calves
Trained at Norfolk Golds Gym. Another nice gym but the dumbbells only went up to 100, WTF! Was a little out of it today and my left hammy pulled on walking dumbbell lunges so I had to take it easy (hate that!). Seated leg curl, 2 sets of walking dumbbells (felt a pull), laying leg curls, inner and outer thigh machine, Romanian deadlifts high reps (sets of 315x20), leg extensions, leg press calves, seated calves, straight leg raises.
Monday September 1, 2008 - Chest/Tris
My pec/shoulder was feeling much better today. I think all the chest stretching (and ART) I have been doing has been helping. I really made sure to keep very strict form. Flat smith machine press, low incline flys, incline smith machine, seated free motion fly, v-pushdowns, overhead extension machine, close grip barbell press, v-situps. Had a great workout today and a great pump in my chest for the first time in a while. Hope it continues to heal.
CoreDoug
Active member
Tuesday September 2, 2008 - Back/Bis
Absolutely crushed it tonight. Switch to using 100 pound plates on most exercises instead of so many 45s and it paid of with huge PRs. Low hammer row (huge PR), t-bar barbell (huge PR 4x100s + 1x45 for 14 reps), high hammer row (PR), rear delt pec deck with holds super set free motion pulldown with holds, high preacher machine, standing supinate dumbbell curls (worked up to 90sx5 which I was very happy with this late in the workout), seated support hammer curls, side serratus abs. Could the prime be kicking in already???? I had a nice drive to power through the tail end of my sets.
Absolutely crushed it tonight. Switch to using 100 pound plates on most exercises instead of so many 45s and it paid of with huge PRs. Low hammer row (huge PR), t-bar barbell (huge PR 4x100s + 1x45 for 14 reps), high hammer row (PR), rear delt pec deck with holds super set free motion pulldown with holds, high preacher machine, standing supinate dumbbell curls (worked up to 90sx5 which I was very happy with this late in the workout), seated support hammer curls, side serratus abs. Could the prime be kicking in already????
I had a nice drive to power through the tail end of my sets.
CoreDoug
Active member
Everyday.
aefx2387
Member
Sticking with 6 caps a day the whole way through however long your going to run it for?
CoreDoug
Active member
yes
Guest
Guest
Are you taking a dose before bed? I did last night and sleep so deep as well..
The key is taking it before sleep...loved it!
CoreDoug
Active member
Guest
Guest
Yea that is the key!
CoreDoug
Active member
Thursday September 4, 2008 - Quads and Hams
PRIME + ZAP = INSANE!!!! I have been getting this intensity that runs super deep before my heaviest sets and I have been banging out some PRs. I basically beat myself into a pulp tonight with legs. Smith Squats ATG (PR 405x11), leg press superset ATG barbell squats, leg extensions, hack squats, laying leg curls, straight leg raises. Intensity off the charts tonight! Its grow time!
PRIME + ZAP = INSANE!!!! I have been getting this intensity that runs super deep before my heaviest sets and I have been banging out some PRs. I basically beat myself into a pulp tonight with legs. Smith Squats ATG (PR 405x11), leg press superset ATG barbell squats, leg extensions, hack squats, laying leg curls, straight leg raises. Intensity off the charts tonight! Its grow time!
CoreDoug
Active member
Friday September 5, 2008 - Chest/Shoulders/Back Width
Another solid workout tonight. Still trying to be very careful with form on my chest exercises and strength and pump are coming back very well. Incline smith press, smith upright row (PR), slow wide hammer pulldown, flat fly machine, smith military, close grip pulldowns, flat press machine, ab roller machine.
Saturday September 6, 2008 - Arms and Calves
Great pump today. It hurt! Close grip barbell press with super strict form, over head dumbbell extensions, kneeling rope pushdowns, laying cable curl super set rope hammer curl (pump=ouch!), incline hammer curls, barbell curls (worked up to 185 which I was very happy with this late in the workout), standing calve raises (stack +100+45 x 20), angle plate loaded calve press, rope abs. Off to Vitamin Shoppe Demo for USP Labs.
Another solid workout tonight. Still trying to be very careful with form on my chest exercises and strength and pump are coming back very well. Incline smith press, smith upright row (PR), slow wide hammer pulldown, flat fly machine, smith military, close grip pulldowns, flat press machine, ab roller machine.
Saturday September 6, 2008 - Arms and Calves
Great pump today. It hurt! Close grip barbell press with super strict form, over head dumbbell extensions, kneeling rope pushdowns, laying cable curl super set rope hammer curl (pump=ouch!), incline hammer curls, barbell curls (worked up to 185 which I was very happy with this late in the workout), standing calve raises (stack +100+45 x 20), angle plate loaded calve press, rope abs. Off to Vitamin Shoppe Demo for USP Labs.
CoreDoug
Active member
Sunday September 7, 2008 - Cardio
40 min incline treadmill.
Monday September 8, 2008 - Shoulders/Chest
Mixing things up from my current program tonight because my legs were still too sore from last Thursday to do deadlifts. Will hit up back tomorrow. Dumbbell military (PR 120s felt relatively light and shoulder felt pretty good), machine lat raises, dumbbell lat raises (really good pump at this point), high rep flat barbell bench (being really strict and careful because of chest), decline hammer press high rep, incline mts press machine super strict form. Still being really carefull with my chest movements but my shoulders feel really strong. Tried a serving of NO Shotgun tonight and I feel like my heart is going to jump out of my chest. Not a good feeling. Makes me appreciate ZAP that much more!
40 min incline treadmill.
Monday September 8, 2008 - Shoulders/Chest
Mixing things up from my current program tonight because my legs were still too sore from last Thursday to do deadlifts. Will hit up back tomorrow. Dumbbell military (PR 120s felt relatively light and shoulder felt pretty good), machine lat raises, dumbbell lat raises (really good pump at this point), high rep flat barbell bench (being really strict and careful because of chest), decline hammer press high rep, incline mts press machine super strict form. Still being really carefull with my chest movements but my shoulders feel really strong. Tried a serving of NO Shotgun tonight and I feel like my heart is going to jump out of my chest. Not a good feeling. Makes me appreciate ZAP that much more!
CoreDoug
Active member
Tuesday September 9, 2008 - Back
Had some major chiro adjustments this morning and thus had a mediocre back workout. Just was not feeling it on the deadlifts today. I then had trouble really hitting the groove tonight but then had some good lifts after deadlifts on high hammer rows, t-bar support rows superset hammer shrug, barbell rows, free motion lat pulldowns, and side serratus abs. I was completely drenched though.
Had some major chiro adjustments this morning and thus had a mediocre back workout. Just was not feeling it on the deadlifts today. I then had trouble really hitting the groove tonight but then had some good lifts after deadlifts on high hammer rows, t-bar support rows superset hammer shrug, barbell rows, free motion lat pulldowns, and side serratus abs. I was completely drenched though.
CoreDoug
Active member
Wednesday September 10, 2008 - Arms/Forearms
Started out slow tonight but then got in a groove and felt really strong with a great pump. Rope pushdowns (fair), barbell curls (not great), dumbbell skullcrushers (strong), hammer curls (PR 110sx10, 120sx6), overhead cable extension (strong), cable preacher curls superset cable preacher reverse curls (strong), dumbbell wrist curls superset over edge wrist curls, rope abs.
Started out slow tonight but then got in a groove and felt really strong with a great pump. Rope pushdowns (fair), barbell curls (not great), dumbbell skullcrushers (strong), hammer curls (PR 110sx10, 120sx6), overhead cable extension (strong), cable preacher curls superset cable preacher reverse curls (strong), dumbbell wrist curls superset over edge wrist curls, rope abs.
CoreDoug
Active member
Thursday September 11, 2008 - Hams and calves
Great workout tonight. Again, I was a little slow to find the groove but I felt a deep drive today and banged out some PRs. Seated leg curl (PR), super wide stance and slow decent hack squats ATG (PR), one leg standing curls, stiff leg deadlifts (felt strong for this late in the workout 405x12 and 425x8 - My hams were fried at this point), outer thigh machine, seated calves (PR), standing plate loaded squat machine calves, side plate twists superset v-situps.
Great workout tonight. Again, I was a little slow to find the groove but I felt a deep drive today and banged out some PRs. Seated leg curl (PR), super wide stance and slow decent hack squats ATG (PR), one leg standing curls, stiff leg deadlifts (felt strong for this late in the workout 405x12 and 425x8 - My hams were fried at this point), outer thigh machine, seated calves (PR), standing plate loaded squat machine calves, side plate twists superset v-situps.
CoreDoug
Active member
Friday September 12, 2008 - Shoulders/Traps
Another great workout tonight. It was one of those workouts that you just don't want to end. I felt like I could go on forever! Although I have been taking it easy on my chest my shoulder strength seems great. Smith machine military to upper chest (PR 275x7), rear delt fly machine superset strict lat raises, barbell shrugs, rear delt pec deck superset strict front raises, cable row machine shrugs superset MTS military press, standing ab machine. Prime seems to be kicking in at the 2 week mark. Weight up 2 pounds since starting two weeks ago. 220 tonight.
Another great workout tonight. It was one of those workouts that you just don't want to end. I felt like I could go on forever! Although I have been taking it easy on my chest my shoulder strength seems great. Smith machine military to upper chest (PR 275x7), rear delt fly machine superset strict lat raises, barbell shrugs, rear delt pec deck superset strict front raises, cable row machine shrugs superset MTS military press, standing ab machine. Prime seems to be kicking in at the 2 week mark. Weight up 2 pounds since starting two weeks ago. 220 tonight.
CoreDoug
Active member
Saturday September 13, 2008 - Cardio
30 minutes bike. Off to Presidential Cup.
Sunday September 14, 2008 - Quads and Calves
Fired up from the show yesterday, had a killer leg workout today. Prime and Zap in full effect. Legs felt strong and full. ATG hammer squat machine (PR 8 plates per side x 10 drop to 6 plates x10 drop to 4 platesx10), leg press superset ATG barbell squats (PR), smith split squat, leg extensions, inner thigh machine, leg press calves (PR), angle plate loaded calves, straight let ups. On a roll now!
30 minutes bike. Off to Presidential Cup.
Sunday September 14, 2008 - Quads and Calves
Fired up from the show yesterday, had a killer leg workout today. Prime and Zap in full effect. Legs felt strong and full. ATG hammer squat machine (PR 8 plates per side x 10 drop to 6 plates x10 drop to 4 platesx10), leg press superset ATG barbell squats (PR), smith split squat, leg extensions, inner thigh machine, leg press calves (PR), angle plate loaded calves, straight let ups. On a roll now!
CoreDoug
Active member
Monday September 15, 2008 - Chest
Still nursing the chest a little but strength was decent. No PRs or anything but things are feeling better in there. Incline barbell press, flat smith press, decline hammer pressm, flat fly machine, incline leverage press superset flat leverage press, ab machine.
Still nursing the chest a little but strength was decent. No PRs or anything but things are feeling better in there. Incline barbell press, flat smith press, decline hammer pressm, flat fly machine, incline leverage press superset flat leverage press, ab machine.
CoreDoug
Active member
Tuesday September 16, 2008 - Back/Traps
Started off by crushing a PR on lose form barbell rows (405x18, 455x5 drop to 315x15). I was wiped after 6 sets of that. I then moved on to reverse grip hammer pulldowns with a good squeeze, t-bar standing machine with holds superset slow dumbbell shrugs, rope pulldowns superset rear delt flys, one arm modified high hammer pulldowns focusing on the squeez (new exercise for me), hyperextensions, and side serratus abs. I was sweating like a pig tonight and felt like I was going to vomit at one point!
Started off by crushing a PR on lose form barbell rows (405x18, 455x5 drop to 315x15). I was wiped after 6 sets of that. I then moved on to reverse grip hammer pulldowns with a good squeeze, t-bar standing machine with holds superset slow dumbbell shrugs, rope pulldowns superset rear delt flys, one arm modified high hammer pulldowns focusing on the squeez (new exercise for me), hyperextensions, and side serratus abs. I was sweating like a pig tonight and felt like I was going to vomit at one point!
snagency
Banned
Ah, fun times Doug!
Dude, your steady stream of PR's is truly impressive. You're inspiring me..
CoreDoug
Active member
Wednesday September 17, 2008 - Arms/Forearms
Another excellent workout. It has been taking me a couple of sets to really get fired up without ZAP but with the PRIME I find that by the 3rd or 4th set I'm about ready to rip someones head off LOL. Rope pushdowns, hammer curls (PR 120sx8 each arm), dumbbell skullcrushers (PR 100sx5 this was kind of scarey heavy...watching 100s come down close to my face lol), seated strict supinate curls, v-pushdowns, preacher curl machine, overhead tricep extension machine, barbell curls, reverse barbell curls superset over edge wrist curls, ab machine.
Another excellent workout. It has been taking me a couple of sets to really get fired up without ZAP but with the PRIME I find that by the 3rd or 4th set I'm about ready to rip someones head off LOL. Rope pushdowns, hammer curls (PR 120sx8 each arm), dumbbell skullcrushers (PR 100sx5 this was kind of scarey heavy...watching 100s come down close to my face lol), seated strict supinate curls, v-pushdowns, preacher curl machine, overhead tricep extension machine, barbell curls, reverse barbell curls superset over edge wrist curls, ab machine.
CoreDoug
Active member
Thursday September 18, 2008 - Hams and Calves
Another great workout tonight. My hams are feeling strong! One leg plate loaded curl (PR), walking barbell lunges (PR I got 275 for the first time), seated curl machine superset romanian/stiff-leg deadlifts (I was super stoked hitting 435 for 8 as the second part of a superset), outer thigh machine, seated calves, toe press machine calves, v-situps, side plate twists. I really feel the PRIME kicking in right now. It has been almost 3 weeks.
Another great workout tonight. My hams are feeling strong! One leg plate loaded curl (PR), walking barbell lunges (PR I got 275 for the first time), seated curl machine superset romanian/stiff-leg deadlifts (I was super stoked hitting 435 for 8 as the second part of a superset), outer thigh machine, seated calves, toe press machine calves, v-situps, side plate twists. I really feel the PRIME kicking in right now. It has been almost 3 weeks.
CoreDoug
Active member
Friday September 19, 2008 - Shoulders/Traps
Another crushfest! Dumbbell military (PR with the 120s), rear delt pec deck superset lat raises, one arm rear delt cable raises, cable row shrugs superset cable front raises with holds, barbell shrugs, military machine press, ab machine. My glutes are absolutely destroyed from yesterday!
Saturday September 20, 2008 - Cardio
10 min bike and 30 min incline treadmil.
Another crushfest! Dumbbell military (PR with the 120s), rear delt pec deck superset lat raises, one arm rear delt cable raises, cable row shrugs superset cable front raises with holds, barbell shrugs, military machine press, ab machine. My glutes are absolutely destroyed from yesterday!
Saturday September 20, 2008 - Cardio
10 min bike and 30 min incline treadmil.
CoreDoug
Active member
Sunday September 21, 2008 - Quads and Calves
Awesome workout this morning. Hack squat ATG (PR 5 plates and 25 x 16, 6 plates x10, and did 6 plates and 25 for the first time), leg press squat machine superset leg extensions, ATG smith squats, inner thigh machine, leg press calves, seated calves, straight leg ups. Now off to church and then Steph has a surprise for my birthday...not sure what she has in store.
Awesome workout this morning. Hack squat ATG (PR 5 plates and 25 x 16, 6 plates x10, and did 6 plates and 25 for the first time), leg press squat machine superset leg extensions, ATG smith squats, inner thigh machine, leg press calves, seated calves, straight leg ups. Now off to church and then Steph has a surprise for my birthday...not sure what she has in store.
CoreDoug
Active member
Monday September 22, 2008 - Chest
Aww yeah.....finally a pretty much pain free chest day! Steph and I crushed it tonight. Incline barbell (tied a PR!), flat fly machine superset incline press machine (awesome pump), incline hammer press (first time I could do these pain free for about 6-7 weeks!) superset wide hammer press with squeezes, low incline flys, incline smith machine with holds at the bottom, ab machine.
Aww yeah.....finally a pretty much pain free chest day! Steph and I crushed it tonight. Incline barbell (tied a PR!), flat fly machine superset incline press machine (awesome pump), incline hammer press (first time I could do these pain free for about 6-7 weeks!) superset wide hammer press with squeezes, low incline flys, incline smith machine with holds at the bottom, ab machine.
CoreDoug
Active member
Tuesday September 23, 2008 - Back
What better way to spend my birthday than crushing back. Great workout tonight. Seated cable rows (PR), high hammer rows (PR), t-bar rows in corner, close grip pulldowns, deadlifts (worked up to 495x5 which I was very happy with this late in my workout), rear delt pec deck, side serratus abs. I was absolutely wrecked after this workout.
What better way to spend my birthday than crushing back. Great workout tonight. Seated cable rows (PR), high hammer rows (PR), t-bar rows in corner, close grip pulldowns, deadlifts (worked up to 495x5 which I was very happy with this late in my workout), rear delt pec deck, side serratus abs. I was absolutely wrecked after this workout.