USP Lab tester log
- Thread starter dam225
- Start date
bolt10
Well-known member
Your pics look really good(especially as a post thanksgiving pics lol). Your looking huge and your arms and legs are crazy...I think relative to your other body parts maybe some triceps(maybe its the angle idk) and chest work may be good..but ur looking huge and still lean! Dang now i feel real small again..
PS-are those pumas you are wearing?
PPS-you wanna let me get some of that miller stack
PS-are those pumas you are wearing?
PPS-you wanna let me get some of that miller stack
CoreDoug
Active member
Monday December 1, 2008 - Cardio
40 min incline treadmill.
Tuesday December 2, 2008 - Quads and Hams
Great leg workout tonight. Barbell squats felt awesome. I hit 405x12 butt well below parallel. On my 12th rep I got a bloody nose...kind of freaky. I get them sometimes in the winter and I had one last night so I had a feeling the head pressure from squats might cause it to open tonight. So I stuff a ripped piece of towel in my nose and continued to crush it! Great pump in the legs tonight. Barbell squats, hack squat feet close superset leg press feet close, seated leg curls, walking barbell lunges superset let extensions, inner thigh, straight leg ups.
Here is a video of 405x12 (not the greatest camera work lol):
[ame="http://www.youtube.com/watch?v=HqExQpQjavI"]YouTube - Doug Miller Core Nutritionals 405x12 Deep Squats[/ame]
40 min incline treadmill.
Tuesday December 2, 2008 - Quads and Hams
Great leg workout tonight. Barbell squats felt awesome. I hit 405x12 butt well below parallel. On my 12th rep I got a bloody nose...kind of freaky. I get them sometimes in the winter and I had one last night so I had a feeling the head pressure from squats might cause it to open tonight. So I stuff a ripped piece of towel in my nose and continued to crush it! Great pump in the legs tonight. Barbell squats, hack squat feet close superset leg press feet close, seated leg curls, walking barbell lunges superset let extensions, inner thigh, straight leg ups.
Here is a video of 405x12 (not the greatest camera work lol):
[ame="http://www.youtube.com/watch?v=HqExQpQjavI"]YouTube - Doug Miller Core Nutritionals 405x12 Deep Squats[/ame]
CoreDoug
Active member
Wednesday December 3, 2008 - Chest/Lats/Shoulders
Trained in the early morning today (which I hate!) but still managed some great lifts. Incline hammer press (PR - worked up to 4x45s and a 35 on each side), barbell upright rows, rope pulldowns, low incline flys, smith machine military, MTS reverse pulldowns with holds, fly machine, standing ab machine.
Thursday December 4, 2008 - Arms and Calves
Trained at a new gym in the area which just opened up. Not as hardcore as I like them but it was a nice change nonetheless. Hammer preacher machine, v-pushdowns, ez-curl bar 21s, out in front extension machine, laying cable curls superset rope hammer curls, rope pushdowns, seated calves superset standing calves, ab machine.
Friday December 5, 2009 - Cardio
40 min incline treadmill. Sipping on the new lemonade Core ABC today and it tastes great! I can't wait to go to bed early tonight and sleep in late tomorrow.
Trained in the early morning today (which I hate!) but still managed some great lifts. Incline hammer press (PR - worked up to 4x45s and a 35 on each side), barbell upright rows, rope pulldowns, low incline flys, smith machine military, MTS reverse pulldowns with holds, fly machine, standing ab machine.
Thursday December 4, 2008 - Arms and Calves
Trained at a new gym in the area which just opened up. Not as hardcore as I like them but it was a nice change nonetheless. Hammer preacher machine, v-pushdowns, ez-curl bar 21s, out in front extension machine, laying cable curls superset rope hammer curls, rope pushdowns, seated calves superset standing calves, ab machine.
Friday December 5, 2009 - Cardio
40 min incline treadmill. Sipping on the new lemonade Core ABC today and it tastes great! I can't wait to go to bed early tonight and sleep in late tomorrow.
CoreDoug
Active member
Friday December 6, 2008 - Back/Traps
Nothing but a peanut!!!! Crushed deads today and hit PRs of 545x8 and 585x3 (video below). Then moved on to high hammer rows, t-bar support rows, barbell rows superset barbell shrugs, free motion pulldowns superset reverse pec deck machine, side serratus abs. Awesome workout!
Deadlifts 545x8
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Deadlifts 585x3
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Nothing but a peanut!!!! Crushed deads today and hit PRs of 545x8 and 585x3 (video below). Then moved on to high hammer rows, t-bar support rows, barbell rows superset barbell shrugs, free motion pulldowns superset reverse pec deck machine, side serratus abs. Awesome workout!
Deadlifts 545x8
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Deadlifts 585x3
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Guest
Guest
freaky
fitfrancopro
New member
Damm bro!!
:bow28:
:bow28:
CoreDoug
Active member
Sunday December 7, 2008 - Chest/Shoulders/Calves
Tremendous workout today. Chest continues to improve and I crushed a PR on incline smith machine press (315x8). I then moved on to Arnold presses, flat leverage press, strict seated lat raises, flat fly machine, lat raise machine superset cable front raises, squat machine calves, angle hammer calves, ab machine.
Monday December 8, 2008 - Cardio
40 min incline treadmill.
Tremendous workout today. Chest continues to improve and I crushed a PR on incline smith machine press (315x8). I then moved on to Arnold presses, flat leverage press, strict seated lat raises, flat fly machine, lat raise machine superset cable front raises, squat machine calves, angle hammer calves, ab machine.
Monday December 8, 2008 - Cardio
40 min incline treadmill.
CoreDoug
Active member
Wednesday December 10, 2008 - Chest/Back/Traps
Bam! More PRs! Flat barbell bench (PR best this has ever felt...315 felt light and the reps were very slow and controlled), barbell row (PR), incline leverage press (PR), wide hammer strength pulldowns with holds, seated free motion fly machine (bothered bicep/chest a little) superset free motion pulldowns with holds, dumbbell shrugs.
Bam! More PRs! Flat barbell bench (PR best this has ever felt...315 felt light and the reps were very slow and controlled), barbell row (PR), incline leverage press (PR), wide hammer strength pulldowns with holds, seated free motion fly machine (bothered bicep/chest a little) superset free motion pulldowns with holds, dumbbell shrugs.
snagency
Banned
You must be hanging out in Joe's log, I see the lingo's rubbing off on ya, ahaa..
Continued good sh!t man, keep inspiring us!
somewhatgifted
Registered User
Very impressive #'s doug.
CoreDoug
Active member
Thursday December 11, 2008 - Arms and Calves
Strong workout tonight although my right forearm/elbow really hurt when I was done and my left achillis has been very tight recently. V-bar pushdowns (PR), lose form barbell curls (PR), overhead dumbbell extensions, hammer curls, rope pushdowns, preacher machine superset reverse ez-curls, smith machine calves, free motion toe presses (very careful), rope abs. My strength is feeling very good but I feel pretty beat up. Time for some rest.
Friday December 12, 2008 - Shoulders/Traps
Elbow still sore from the night before so I had to bail on military presses. I was able to crush a lot of other exercises though. Smith military press (only warmup), cable lat raises, lat raise machine, bent dumbbell lat raises, rear delt fly machine superset dumbbell lat raises with holds, machine military superset front raises, one arm dumbbell shrugs, barbell shrugs, knee-ins. I then went to ART after my workout to work out some kinks.
Saturday December 13, 2008 - Cardio
I slept 13 hours last night! Man was I beat up! I did wake up to grab a shake at one point but went right back to bed. I crushed 30 min HIIT bike and I have a 2 hour massage planned this afternoon. Recovery =
.
Strong workout tonight although my right forearm/elbow really hurt when I was done and my left achillis has been very tight recently. V-bar pushdowns (PR), lose form barbell curls (PR), overhead dumbbell extensions, hammer curls, rope pushdowns, preacher machine superset reverse ez-curls, smith machine calves, free motion toe presses (very careful), rope abs. My strength is feeling very good but I feel pretty beat up. Time for some rest.
Friday December 12, 2008 - Shoulders/Traps
Elbow still sore from the night before so I had to bail on military presses. I was able to crush a lot of other exercises though. Smith military press (only warmup), cable lat raises, lat raise machine, bent dumbbell lat raises, rear delt fly machine superset dumbbell lat raises with holds, machine military superset front raises, one arm dumbbell shrugs, barbell shrugs, knee-ins. I then went to ART after my workout to work out some kinks.
Saturday December 13, 2008 - Cardio
I slept 13 hours last night! Man was I beat up! I did wake up to grab a shake at one point but went right back to bed. I crushed 30 min HIIT bike and I have a 2 hour massage planned this afternoon. Recovery =
.
CoreDoug
Active member
Sunday December 14, 2008 - Hams and Calves
Another great night of sleep (11 hours!) and had a great workout today. I tried USP Labs Jacked for the first time and really liked it. I really like geranium (one of the ingredients in ZAP) so I knew I was going to like this. It tasted very good and did not make me feel bloated like most preworkout drinks that use fillers like maltodextrin. 3 scoops = great workout! Seated leg curls (PR), super wide ATG smith squats squeezing glutes and hams (PR), laying leg curls, romanian/SL deadlifts (worked up to 405x15), inner and outer thigh machine, high rep seated calves, high rep standing hammer squat machine calves, and elevators. Achilles is still tight but feeling better.
Monday December 15, 2008 - Chest and tris
Chest and elbow felt much better today and since I have been focusing on flat bench lately I decided to start with it again. I hit a PR of 315x6 slow and controlled reps. I know this isn't a huge bench but I was extremely stoked about this! I then hit incline smith machine, decline barbell, flat fly machine, rope pushdowns, close grip bench press (PR), tricep dip machine, and ab machine.
Another great night of sleep (11 hours!) and had a great workout today. I tried USP Labs Jacked for the first time and really liked it. I really like geranium (one of the ingredients in ZAP) so I knew I was going to like this. It tasted very good and did not make me feel bloated like most preworkout drinks that use fillers like maltodextrin. 3 scoops = great workout! Seated leg curls (PR), super wide ATG smith squats squeezing glutes and hams (PR), laying leg curls, romanian/SL deadlifts (worked up to 405x15), inner and outer thigh machine, high rep seated calves, high rep standing hammer squat machine calves, and elevators. Achilles is still tight but feeling better.
Monday December 15, 2008 - Chest and tris
Chest and elbow felt much better today and since I have been focusing on flat bench lately I decided to start with it again. I hit a PR of 315x6 slow and controlled reps. I know this isn't a huge bench but I was extremely stoked about this! I then hit incline smith machine, decline barbell, flat fly machine, rope pushdowns, close grip bench press (PR), tricep dip machine, and ab machine.
CoreDoug
Active member
Tuesday December 16, 2008 - Back, Traps, and Bis
Great workout tonight although this bloody nose is really annoying....I hate this time of year when it gets cold and dry! I keep reopening it! Started off with T-bar rows and crushed a PR (blood was dripping any everywhere but I kept crushing it....got some funny looks! LOL...I worked up to 500), low hammer row (PR) superset dumbbell shrugs, close grip pulldowns, rear delt pec deck superset high MTS row, standing alternating dumbbell curls, high preacher machine, high cable curls, and side serratus abs.
Great workout tonight although this bloody nose is really annoying....I hate this time of year when it gets cold and dry! I keep reopening it! Started off with T-bar rows and crushed a PR (blood was dripping any everywhere but I kept crushing it....got some funny looks! LOL...I worked up to 500), low hammer row (PR) superset dumbbell shrugs, close grip pulldowns, rear delt pec deck superset high MTS row, standing alternating dumbbell curls, high preacher machine, high cable curls, and side serratus abs.
CoreDoug
Active member
Wednesday December 17, 2008 - Cardio
40 min incline treadmill.
Thursday December 18, 2008 - Quads and Hams
Crushed it tonight. Knees get pretty achy in the winter but powered through. Leg extensions (PR), leg press superset ATG smith squats (I thought I was going to die here!), walking dumbbell lunges, barbell ATG squats superset laying leg curls, inner and outer thigh machine, straight leg ups.
Friday December 19, 2008 - Chest/Shoulders
I was also supposed to work in some back today but its still tore up from Tuesday. Incline smith machine (PR), dumbbell military, incline hammer press (chest tight), free motion lat raises superset free motion bent raises, low free motion cable flys, heavy dumbbell lat raises superset cable upright row, one set of 50 dumbbell shrugs, rope abs. Looking forward to Steph coming home tonight. She has been out of town for a week on business!
40 min incline treadmill.
Thursday December 18, 2008 - Quads and Hams
Crushed it tonight. Knees get pretty achy in the winter but powered through. Leg extensions (PR), leg press superset ATG smith squats (I thought I was going to die here!), walking dumbbell lunges, barbell ATG squats superset laying leg curls, inner and outer thigh machine, straight leg ups.
Friday December 19, 2008 - Chest/Shoulders
I was also supposed to work in some back today but its still tore up from Tuesday. Incline smith machine (PR), dumbbell military, incline hammer press (chest tight), free motion lat raises superset free motion bent raises, low free motion cable flys, heavy dumbbell lat raises superset cable upright row, one set of 50 dumbbell shrugs, rope abs. Looking forward to Steph coming home tonight. She has been out of town for a week on business!
CoreDoug
Active member
Saturday December 20, 2008 - Calves and Cardio
Today was supposed to be Arms and Calves but my biceps were still very sore and I wanted to give my elbows a rest. I hit some calves high rep and wanted to take those easy as well since my achilles has been a little sore. Toe press machine, seated calves, ball crunches, 15 min stairmill (wow this is hard!) and 15 min incline treadmill.
Today was supposed to be Arms and Calves but my biceps were still very sore and I wanted to give my elbows a rest. I hit some calves high rep and wanted to take those easy as well since my achilles has been a little sore. Toe press machine, seated calves, ball crunches, 15 min stairmill (wow this is hard!) and 15 min incline treadmill.
CoreDoug
Active member
December 21, 2008 - Back Thickness/Traps
Simply awesome workout tonight. Steph and I were able to crush it together and I always have an awesome workout with her. I actually was thinking about taking the day off but Steph wouldn't let that happen. LOL. We both hit PRs on deadlifts (videos below). I hit 585x4 PR and then tried 605 for the first time and pulled it for a single. I think I definitely have more in me. I then did a burnout with 495x12 which I was extremely happy with after the previous work sets. Steph hit 225x10, 245x5 (she has more in her here) and then tried 255 for a couple. She then did a burnout with 185 and pulled it for 20!!! I couldn't believe it...she just kept going and going. I then moved on to supported t-bar row, cybex row machine superset dumbbell shrugs, barbell rows, wide free motion pulldowns superset weighted hyperextensions, and side serratus abs. I tried 3.5 scoops of Jacked before this workout and felt like I could keep going when I was done!
Doug 585x4
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Doug 605x1
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Doug 495x12
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Steph 225x10
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Steph 245x5
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Steph 255x2
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Steph 185x20
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Simply awesome workout tonight. Steph and I were able to crush it together and I always have an awesome workout with her. I actually was thinking about taking the day off but Steph wouldn't let that happen. LOL. We both hit PRs on deadlifts (videos below). I hit 585x4 PR and then tried 605 for the first time and pulled it for a single. I think I definitely have more in me. I then did a burnout with 495x12 which I was extremely happy with after the previous work sets. Steph hit 225x10, 245x5 (she has more in her here) and then tried 255 for a couple. She then did a burnout with 185 and pulled it for 20!!! I couldn't believe it...she just kept going and going. I then moved on to supported t-bar row, cybex row machine superset dumbbell shrugs, barbell rows, wide free motion pulldowns superset weighted hyperextensions, and side serratus abs. I tried 3.5 scoops of Jacked before this workout and felt like I could keep going when I was done!
Doug 585x4
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Doug 605x1
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Doug 495x12
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Steph 225x10
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Steph 245x5
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Steph 255x2
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Steph 185x20
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somewhatgifted
Registered User
Very impressive on both your accounts.
snagency
Banned
Uh, yeah - impressive.. kinda of an underwhelming adjective for that nonsense.. how 'bout off the freaking chain nutz! Great job you two, and Doug yeah, you got more than that 605 in ya bro! :cheers:
3.5 scoops Jacked huh? Wow.. I may have missed it, but have you done a ZAP/Jacked hybrid dose at all?
Merry Christmas!
3.5 scoops Jacked huh? Wow.. I may have missed it, but have you done a ZAP/Jacked hybrid dose at all?
Merry Christmas!
CoreDoug
Active member
Thanks! Merry Christmas to you too!
I have not tried the combo yet but I just might. I like the focus and thermo effect I get from ZAP better but Jacked is great too (and I love the taste)....I may try one scoop with ZAP.
CoreDoug
Active member
Monday December 22, 2008 - Shoulders and Arms
Another great workout. The mind muscle connection was just great tonight. Dumbbell military (PR 110s felt light and I worked my way up to the 130s for the first time....those were heavy lol), one arm dumbbell lateral raises (great pump), rear delt pec deck, strict/slow preacher curl machine, seated slow hammer curls, close grip bench press, rope pushdowns, reverse crunches.
Another great workout. The mind muscle connection was just great tonight. Dumbbell military (PR 110s felt light and I worked my way up to the 130s for the first time....those were heavy lol), one arm dumbbell lateral raises (great pump), rear delt pec deck, strict/slow preacher curl machine, seated slow hammer curls, close grip bench press, rope pushdowns, reverse crunches.
CoreDoug
Active member
Been busy traveling so here is a quick update.
Tuesday December 23, 2008 - Cardio
Wednesday December 24, 2008 - Legs and Calves - Knees sore and had pain in side. Only a fair workout. Did manage a PR on my first 2 exercises.
Thursday December 25, 2008 - Off
Friday December 26, 2008 - Chest/Back - PR on incline barbell. Crushed the lats. Bit of a sore throat from this crazy 70 degree weather.
Saturday December 27, 2008 - Shoulders and Arms - Felt strong and pumped throughout. Set a couple PRs.
Sunday December 28, 2008 - Quads and Calves - Knees feeling a little better. I did a functional movement screen and found out my knee pain is actually most likely coming from my lack of hip flexor mobility so I will be working on that in the coming weeks.
Tuesday December 23, 2008 - Cardio
Wednesday December 24, 2008 - Legs and Calves - Knees sore and had pain in side. Only a fair workout. Did manage a PR on my first 2 exercises.
Thursday December 25, 2008 - Off
Friday December 26, 2008 - Chest/Back - PR on incline barbell. Crushed the lats. Bit of a sore throat from this crazy 70 degree weather.
Saturday December 27, 2008 - Shoulders and Arms - Felt strong and pumped throughout. Set a couple PRs.
Sunday December 28, 2008 - Quads and Calves - Knees feeling a little better. I did a functional movement screen and found out my knee pain is actually most likely coming from my lack of hip flexor mobility so I will be working on that in the coming weeks.
CoreDoug
Active member
Monday December 29, 2008 - Chest
Decent workout tonight. Nothing special. Incline barbell, flat barbell, one arm incline hammer press, slight incine dumbbell press (the first time I have been able to do dumbbells in 5 months. I didn't go super heavy but slowly worked up with perfect form. Felt nice.), flat fly machine, ab machine.
Tuesday December 30, 2008 - Back
Took me a little bit to get motivated tonight but then had a great workout. I was wrecked afterwards. Barbell bent rows, rack deadlifts, reverse grip MTS pulldown with holds, t-bar support, rear delt pec deck superset free motion pulldowns, side serratus abs. This dingleberry followed me around all night and would jump on every exercise I just finished LOL.
Wednesday December 31, 2008 - Arms
Good workout today. Strength was good. Diamond bar pushdowns (PR), one arm overhead extensions, skullcrushers to behind the head, rope pushdowns, support dumbbell curls, one arm preacher hammer dumbbell curls, seated machine curls, barbell curls, dumbbell wrist curls superset straight bar behind wrist curls, rope abs. Another great year of training is behind me. I look forward to making more progress in the New Year.
Decent workout tonight. Nothing special. Incline barbell, flat barbell, one arm incline hammer press, slight incine dumbbell press (the first time I have been able to do dumbbells in 5 months. I didn't go super heavy but slowly worked up with perfect form. Felt nice.), flat fly machine, ab machine.
Tuesday December 30, 2008 - Back
Took me a little bit to get motivated tonight but then had a great workout. I was wrecked afterwards. Barbell bent rows, rack deadlifts, reverse grip MTS pulldown with holds, t-bar support, rear delt pec deck superset free motion pulldowns, side serratus abs. This dingleberry followed me around all night and would jump on every exercise I just finished LOL.
Wednesday December 31, 2008 - Arms
Good workout today. Strength was good. Diamond bar pushdowns (PR), one arm overhead extensions, skullcrushers to behind the head, rope pushdowns, support dumbbell curls, one arm preacher hammer dumbbell curls, seated machine curls, barbell curls, dumbbell wrist curls superset straight bar behind wrist curls, rope abs. Another great year of training is behind me. I look forward to making more progress in the New Year.
CoreDoug
Active member
Thurday January 1, 2009 - Hams and Calves
Great way to bring in the new year. Felt strong today. My knees felt much better. Romanian deadlifts (PR 405x20, 475x9), one leg standing leg curls (PR), very wide ATG hack squats for the glutse and hams (PR), seated leg curls, outer thigh machine, toe press machine, hammer squat machine calves, v-situps. One of the things I'm going to do a lot more of this year is deep stretching after my workouts.
My Nittany Lions really cr@pped the bed against USC today! Ugh!
Great way to bring in the new year. Felt strong today. My knees felt much better. Romanian deadlifts (PR 405x20, 475x9), one leg standing leg curls (PR), very wide ATG hack squats for the glutse and hams (PR), seated leg curls, outer thigh machine, toe press machine, hammer squat machine calves, v-situps. One of the things I'm going to do a lot more of this year is deep stretching after my workouts.
My Nittany Lions really cr@pped the bed against USC today! Ugh!
snagency
Banned
Excellent idea Doug. The beastly weights you move require this, and as you age I think you'll have a two-pronged result: injury evasion as well as some muscle growth from stretching those fibers. I'm a huge fan of the deep/static stretches! :thumbsup:
Happy New Year!
CoreDoug
Active member
CoreDoug
Active member
Friday January 2, 2009 - Shoulders/Traps
Crushed it! Set a PR on dumbbell military and then set a PR on barbell shrugs. I'm going to be crazy sore tomorrow. I need those traps to grow! I then hit one arm braced lat raises superset one arm front raises, rear delt fly machine superset dumbbell shrugs, barbell military, and ab machine. I was rocked after this workout. Intensity was very high.
Saturday January 3, 2009 - Cardio
40 min incline treadmill.
Crushed it! Set a PR on dumbbell military and then set a PR on barbell shrugs. I'm going to be crazy sore tomorrow. I need those traps to grow! I then hit one arm braced lat raises superset one arm front raises, rear delt fly machine superset dumbbell shrugs, barbell military, and ab machine. I was rocked after this workout. Intensity was very high.
Saturday January 3, 2009 - Cardio
40 min incline treadmill.
CoreDoug
Active member
Sunday January 4, 2008 - Quads and calves
Trained quads with Big Steph today....I'm not going to be able to walk! My knees are still feeling a little achy but nothing that really hindered my workout. I just warmed up a lot. I hit a PR on hack squat (6 platesx16 and 7 platesx6 drop to 5 platesx14). I then moved on to leg press superset walking dumbbell lunges, hammer squat machine superset leg extensions, inner thigh machine, seated calves, standing plate loaded calves, straight leg raises. Core ZAP was in full effect today!
Trained quads with Big Steph today....I'm not going to be able to walk! My knees are still feeling a little achy but nothing that really hindered my workout. I just warmed up a lot. I hit a PR on hack squat (6 platesx16 and 7 platesx6 drop to 5 platesx14). I then moved on to leg press superset walking dumbbell lunges, hammer squat machine superset leg extensions, inner thigh machine, seated calves, standing plate loaded calves, straight leg raises. Core ZAP was in full effect today!
CoreDoug
Active member
Monday January 5, 2008 - Chest
It's dingleberry season for sure. I hate January! The gym is sooo crowded! Decent chest workout tonight with a great pump. Jacked preworkout hit the spot tonight! Flat bench, incline smith, low incline dumbbell presses, low to high cable flys, incline hammer press with 5 sec holds and 5 sec negatives, ab machine.
It's dingleberry season for sure. I hate January! The gym is sooo crowded! Decent chest workout tonight with a great pump. Jacked preworkout hit the spot tonight! Flat bench, incline smith, low incline dumbbell presses, low to high cable flys, incline hammer press with 5 sec holds and 5 sec negatives, ab machine.
CoreDoug
Active member
Tuesday January 6, 2009 - Back
Killed it! I was so pooped at one point in this workout I actually saw spots and thought I was going to take a digger! T-bar support rows (worked up to 7 plate - that felt heavy!), barbell rows (felt strong), high hammer rows, I then decided to do deadlifts (this is where I saw spots! I worked up to 405x19 and 495x7 which I was very happy with this late in the workout). That was really all I had in me...I then did 3 sets of free motion pulldowns light and with a stretch and squeeze, and side serratus abs. I could barely walk out of the gym. I have a hard time getting all my meals in on days with workouts like this....I get tired of eating.
Killed it! I was so pooped at one point in this workout I actually saw spots and thought I was going to take a digger! T-bar support rows (worked up to 7 plate - that felt heavy!), barbell rows (felt strong), high hammer rows, I then decided to do deadlifts (this is where I saw spots! I worked up to 405x19 and 495x7 which I was very happy with this late in the workout). That was really all I had in me...I then did 3 sets of free motion pulldowns light and with a stretch and squeeze, and side serratus abs. I could barely walk out of the gym. I have a hard time getting all my meals in on days with workouts like this....I get tired of eating.
somewhatgifted
Registered User
Doug your clearly in a leauge of your own here. Its good to see a log full of crazy workouts and almost no clutter.
This log is a true gem amongst many other less substantial accomplishments. It is great that you dont brag, stay going strong and post videos of your work. Keep it comin and thank you.
This log is a true gem amongst many other less substantial accomplishments. It is great that you dont brag, stay going strong and post videos of your work. Keep it comin and thank you.
CoreDoug
Active member
Thanks man! I'll keep crushing it!
CoreDoug
Active member
Wednesday January 7, 2008 - Arms
Nice pump tonight. Tricep pushdowns with elbows flared (different for me), overhead cable extensions, overhead machine superset rope pushdowns, cable preacher curl 21s (slow), strict barbell curls, rope hammer curls superset dumbbell hammer curls, over edge barbell wrist curls, rope abs.
Nice pump tonight. Tricep pushdowns with elbows flared (different for me), overhead cable extensions, overhead machine superset rope pushdowns, cable preacher curl 21s (slow), strict barbell curls, rope hammer curls superset dumbbell hammer curls, over edge barbell wrist curls, rope abs.
CoreDoug
Active member
Thursday January 8, 2009 - Hams and Calves
Nice solid workout tonight.....seated leg curls (felt very strong - PR), walking barbell lunges with extra long step, laying leg curls, glute ham hypers, one leg plate loaded curl, angle plate loaded calves, seated calves, upper ab crunches.
Friday January 9, 2009 - Off
Off day. Traveling to PA.
Saturday January 10, 2009 - Shoulders/Traps
Trained in PA today and had a strong workout. Hammer strength military (significantly stronger from last time I trained at this gym 6 months ago), machine military, rear delt fly machine superset strict lat raises, high rep dumbbell shrugs superset strict dumbbell front raises, barbell shrugs, lat raise machine, rope abs. Stretching has been coming along nicely so far.
Nice solid workout tonight.....seated leg curls (felt very strong - PR), walking barbell lunges with extra long step, laying leg curls, glute ham hypers, one leg plate loaded curl, angle plate loaded calves, seated calves, upper ab crunches.
Friday January 9, 2009 - Off
Off day. Traveling to PA.
Saturday January 10, 2009 - Shoulders/Traps
Trained in PA today and had a strong workout. Hammer strength military (significantly stronger from last time I trained at this gym 6 months ago), machine military, rear delt fly machine superset strict lat raises, high rep dumbbell shrugs superset strict dumbbell front raises, barbell shrugs, lat raise machine, rope abs. Stretching has been coming along nicely so far.
borobulker
Well-known member
borobulker
Well-known member
Long way away... I am in Erie area about 9 hours away...
Sporto
Active member
Hey Doug,
Are you guys gonna be at the Arnold? Would love to meet up and get a workout in over that weekend if it's feasible...let me know! I promise I won't get sick after the first set this time!
Plus Kera's been wanting to rock a workout with Steph for a long time now
Sporto
Are you guys gonna be at the Arnold? Would love to meet up and get a workout in over that weekend if it's feasible...let me know! I promise I won't get sick after the first set this time!
Plus Kera's been wanting to rock a workout with Steph for a long time now
Sporto
CoreDoug
Active member
Sunday January 11, 2008 - Quads and calves
Trained at a different gym in PA today. Great pump in the legs. It was hard to compare weights because all of the machines were different. Hack squats (ATG as always), leg press superset barbell squats, leg extensions with holds at the top, one leg smith squats, leg press calves, seated calves, v-situps.
Monday January 12, 2008 - Chest
Got to the gym a little later than I like but still managed another pump filled workout tonight. Flat barbell, incline dumbbell presses (I'm stoked about these ... I'm starting to incorporate dumbbells again and strength is good!), mts incline press machine, flat fly machine with different grip, smith machine flat press with squeezes (very hard at this point), v-situps, and some good stretching.
Trained at a different gym in PA today. Great pump in the legs. It was hard to compare weights because all of the machines were different. Hack squats (ATG as always), leg press superset barbell squats, leg extensions with holds at the top, one leg smith squats, leg press calves, seated calves, v-situps.
Monday January 12, 2008 - Chest
Got to the gym a little later than I like but still managed another pump filled workout tonight. Flat barbell, incline dumbbell presses (I'm stoked about these ... I'm starting to incorporate dumbbells again and strength is good!), mts incline press machine, flat fly machine with different grip, smith machine flat press with squeezes (very hard at this point), v-situps, and some good stretching.
CoreDoug
Active member
Hey Doug,
Are you guys gonna be at the Arnold? Would love to meet up and get a workout in over that weekend if it's feasible...let me know! I promise I won't get sick after the first set this time!
Plus Kera's been wanting to rock a workout with Steph for a long time now
Sporto
Not sure yet. We have a hotel room booked but we have a lot of business related stuff going on the next 2-4 months so I'm not sure we can get away. I will keep you posted.
CoreDoug
Active member
Tuesday January 13, 2009 - Back
Solid workout tonight. The last couple of weeks I have been feeling absolutely beat up by the end of my back workouts. This is one of the things I notice about Prime. I have been setting some PRs without prime but they are certainly less often and are much harder. When I was on Prime I was crushing PRs week in and week out and they felt easy. I also felt like I had more in me when I was finished my workouts. I have been off Prime for about 10 weeks so I look forward to going back on soon. Deadlifts, mts reverse pulldown machine, t-bar rows, rack chins, barbell rows superset barbell shrugs, side serratus abs.
Wednesday January 14, 2009 - Off
Besides increasing my stretching, one of the other things I need to get better about this year is listening to my body. I have definitely gotten better about this with age, but I want to continue to improve. I did not sleep well the past two night even though I was very tired...this is a sign of overtraining for me. I was also crushed from that back workout yesterday. So I upped the Core ABC today and took a complete rest day.
Thursday January 15, 2009 - Arms and Calves
Slept like a baby last night and an awesome workout tonight. Great pump and intensity. Dumbbell curls, close grip ez bar standing curls, high preacher machine superset pause hammer curls for forearms, one arm rope pushdowns (crazy pump), low incline smith machine close grip press, v-bar pushdowns superset overhead machine, free motion toe presses superset standing calves, standing ab machine.
Solid workout tonight. The last couple of weeks I have been feeling absolutely beat up by the end of my back workouts. This is one of the things I notice about Prime. I have been setting some PRs without prime but they are certainly less often and are much harder. When I was on Prime I was crushing PRs week in and week out and they felt easy. I also felt like I had more in me when I was finished my workouts. I have been off Prime for about 10 weeks so I look forward to going back on soon. Deadlifts, mts reverse pulldown machine, t-bar rows, rack chins, barbell rows superset barbell shrugs, side serratus abs.
Wednesday January 14, 2009 - Off
Besides increasing my stretching, one of the other things I need to get better about this year is listening to my body. I have definitely gotten better about this with age, but I want to continue to improve. I did not sleep well the past two night even though I was very tired...this is a sign of overtraining for me. I was also crushed from that back workout yesterday. So I upped the Core ABC today and took a complete rest day.
Thursday January 15, 2009 - Arms and Calves
Slept like a baby last night and an awesome workout tonight. Great pump and intensity. Dumbbell curls, close grip ez bar standing curls, high preacher machine superset pause hammer curls for forearms, one arm rope pushdowns (crazy pump), low incline smith machine close grip press, v-bar pushdowns superset overhead machine, free motion toe presses superset standing calves, standing ab machine.
CoreDoug
Active member
Friday January 16, 2009 - Shoulders and traps
Felt really pumped tonight. Smith machine military, military machine superset cable upright rows, one arm braced side lateral raises (PR), incline rear delt flys superset dumbbell shrugs, lat raise machine, ab machine. Lots of stretching.
Saturday January 17, 2009 - Cardio
40 min incline treadmill. Getting a massage later today!
Felt really pumped tonight. Smith machine military, military machine superset cable upright rows, one arm braced side lateral raises (PR), incline rear delt flys superset dumbbell shrugs, lat raise machine, ab machine. Lots of stretching.
Saturday January 17, 2009 - Cardio
40 min incline treadmill. Getting a massage later today!
CoreDoug
Active member
Sunday January 18, 2009 - Quads and Hams
Fan-freakin-tastic workout today. I tried 5 ZAP for the first time today and holy crapola! What awesome focus, drive, intensity....I was jacked up and ready to conquer the world for hours after the workout. Knees were also feeling much better today. My legs felt very lean, strong, and pumped. That 2-hour deep tissue massage yesterday definitely helped. Smith machine ATG squats (PR), seated leg curls (pumped so much it hurt), hack squat ATG superset leg press, laying leg curls, bulgarian split squats, v-situps, lots of stretching.
Fan-freakin-tastic workout today. I tried 5 ZAP for the first time today and holy crapola! What awesome focus, drive, intensity....I was jacked up and ready to conquer the world for hours after the workout. Knees were also feeling much better today. My legs felt very lean, strong, and pumped. That 2-hour deep tissue massage yesterday definitely helped. Smith machine ATG squats (PR), seated leg curls (pumped so much it hurt), hack squat ATG superset leg press, laying leg curls, bulgarian split squats, v-situps, lots of stretching.