CoreDoug
Active member
Time to stack with Prime!
USP Lab tester log
- Thread starter dam225
- Start date
Time to stack with Prime!
Guest
Guest
I do not think the gym is ready for a Doug on PRIME and Product X. Members will be scared and little children tramatized.
CoreDoug
Active member
Tuesday February 17, 2008 - Back and Bis
Decent workout tonight. Training back and bis together is hard! I was completely spent afterwards. T-bar rows, barbell rows, mts reverse pulldown machine superset hammer shrugs, rack chins, barbell curls, hammer curls, high preacher curl machine, side serratus abs, stretching.
Wednesday February 18, 2009 - Off
Thursday February 19, 2009 - Quads and Hams
Completely crushed it tonight. Zap was in full force. Barbell squats, laying leg curls (the pump hurt so bad I could barely walk), leg extensions, close stance ATG smith squats, leg press, inner thigh machine, v-situps, stretching.
Decent workout tonight. Training back and bis together is hard! I was completely spent afterwards. T-bar rows, barbell rows, mts reverse pulldown machine superset hammer shrugs, rack chins, barbell curls, hammer curls, high preacher curl machine, side serratus abs, stretching.
Wednesday February 18, 2009 - Off
Thursday February 19, 2009 - Quads and Hams
Completely crushed it tonight. Zap was in full force. Barbell squats, laying leg curls (the pump hurt so bad I could barely walk), leg extensions, close stance ATG smith squats, leg press, inner thigh machine, v-situps, stretching.
CoreDoug
Active member
Friday February 20, 2009 - Chest, Lats, Shoulders
Rough day today but great workout. First I ran out of my Core ABC stash at work and couldn't fill up my gallon like I usually do and then I had a frustrating and late day at work. I didn't get to the gym until 7:30 and I felt a little off. So I decided to mix it up. I started with 10 sets of 10 on the flat bench. I only used 225 but man by the last set it was intense and my pump was awesome. I then did 10x10 close grip pulldowns with the stack. Again, awesome pump. Then I did 10x10 dumbbell military press with the 85's. That was extremely hard. I finished up with standing ab machine and stretching. I had an all around wicked pump. Great way to mix it up.
Rough day today but great workout. First I ran out of my Core ABC stash at work and couldn't fill up my gallon like I usually do and then I had a frustrating and late day at work. I didn't get to the gym until 7:30 and I felt a little off. So I decided to mix it up. I started with 10 sets of 10 on the flat bench. I only used 225 but man by the last set it was intense and my pump was awesome. I then did 10x10 close grip pulldowns with the stack. Again, awesome pump. Then I did 10x10 dumbbell military press with the 85's. That was extremely hard. I finished up with standing ab machine and stretching. I had an all around wicked pump. Great way to mix it up.
CoreDoug
Active member
Saturday February 21, 2009 - Arms and Calves
Good solid workout tonight. V-pushdowns, dumbbell skullcrushers, rope pushdowns superset rope overhead extensions, preacher EZ bar curls, incline hammer curls, high cable curls superset rope hammer curls, seated calves, leg press calves, rope abs, stretching. Start prime at 6 caps today.
Sunday February 22, 2009 - Cardio
40 min incline treadmill. Instead of our annual vacation to the Arnold Classic, we just booked a trip to the Atlantis! It will be nice to get away before we start our diets.
Good solid workout tonight. V-pushdowns, dumbbell skullcrushers, rope pushdowns superset rope overhead extensions, preacher EZ bar curls, incline hammer curls, high cable curls superset rope hammer curls, seated calves, leg press calves, rope abs, stretching. Start prime at 6 caps today.
Sunday February 22, 2009 - Cardio
40 min incline treadmill. Instead of our annual vacation to the Arnold Classic, we just booked a trip to the Atlantis! It will be nice to get away before we start our diets.
camp23451
New member
Doug, I don't know if you ever been to Atlantis but be ready for total relaxation and being waited on hand and foot. Damn, I wish I were going again. Enjoy!!!
fitfrancopro
New member
How can you run out of ABC? LOL
CoreDoug
Active member
I just didn't realize my stash at work was low. I'm good at home and restocked the office today
CoreDoug
Active member
CoreDoug
Active member
Monday February 23, 2009 - Back thickness/traps
I'm on my 3rd day of Prime (went from 6 to 9) and I can already feel the Prime aggression. Stacked with ZAP it is just silly. I felt like I could have kept going and going tonight. Started with barbell deadlifts for the first time in 4 weeks since I tweaked my back a little. I was extremely careful with my form and did not want to overdo it the first time back. I was very happy with my sets for the first day back to these: 135x10, 225x10, 315x10, 405x5, 455x5, 495x5, 545x4 (left some in the tank), 405x20! We then did strict rack pulls, dumbbell shrugs superset rear delt fly machine, t-bar row with holds, high hammer row machine, side serratus abs, stretching.
I'm on my 3rd day of Prime (went from 6 to 9) and I can already feel the Prime aggression. Stacked with ZAP it is just silly. I felt like I could have kept going and going tonight. Started with barbell deadlifts for the first time in 4 weeks since I tweaked my back a little. I was extremely careful with my form and did not want to overdo it the first time back. I was very happy with my sets for the first day back to these: 135x10, 225x10, 315x10, 405x5, 455x5, 495x5, 545x4 (left some in the tank), 405x20! We then did strict rack pulls, dumbbell shrugs superset rear delt fly machine, t-bar row with holds, high hammer row machine, side serratus abs, stretching.
bolt10
Well-known member
Yeah, way to ease your way back into it there bro..
Your easing is all relative, I know. Sheesh.
hahah ya i kno his strength is rediculous..
snagency
Banned
Is that opposed to, say, blue-iculous or green-iculous? :think:hahah ya i kno his strength is rediculous..
oke:
bolt10
Well-known member
Is that opposed to, say, blue-iculous or green-iculous? :think:
i know how to spell...even if it isn't apparent up there :lmao:
i feel rather embarrassed now and especially REDiculous(indication of embarrassment by blushing) myself
CoreDoug
Active member
Tuesday February 24, 2009 - Chest, Shoulders, and Calves
Killer burn/pump in the chest and shoulders. I'm finally at a point where I can really dig deep and push through on pressing motions. Strength has been great for me. Incline dumbbell press (PR match), barbell military pausing on the upper pecs (killer), incline MTS press machine (PR), seated lat raises, free motion fly machine superset seated front raises, slow free motion toe press (wicked burn), smith machine calves, knee-ins, stretching.
Wednesday February 25, 2009 - Off
Killer burn/pump in the chest and shoulders. I'm finally at a point where I can really dig deep and push through on pressing motions. Strength has been great for me. Incline dumbbell press (PR match), barbell military pausing on the upper pecs (killer), incline MTS press machine (PR), seated lat raises, free motion fly machine superset seated front raises, slow free motion toe press (wicked burn), smith machine calves, knee-ins, stretching.
Wednesday February 25, 2009 - Off
CoreDoug
Active member
Thursday February 26, 2009 - Quads and hams
Holy crushfest! Sometimes I wonder why we do this LOL. I started off with Cybex hack squats ATG with a narrow stance. These are a lot heavier/harder than the hack squat at a different gym I train at. I worked up to 5 plates and also hit 4 plates each side for 20. I was wrecked after that. I then did leg press superset barbell squats (my knees were really bothering me at this point), walking dumbbell lunges (lungs were screaming), laying leg curls (PR - felt really strong on these), outer thigh machine superset static holds on leg extensions, straight leg ups, and stretching. I could barely catch my breath as I was leaving the gym. I totally crushed it but my knees are paying for it now. Time to ice up!
Friday February 27, 2009 - Cardio
40 min incline treadmill. Today was supposed to be chest and back but I feel like I got hit by a train after last night's crushfest and my back and chest are still sore from earlier in the week. I will get a good night sleep tonight and crush it tomorrow.
Holy crushfest! Sometimes I wonder why we do this LOL. I started off with Cybex hack squats ATG with a narrow stance. These are a lot heavier/harder than the hack squat at a different gym I train at. I worked up to 5 plates and also hit 4 plates each side for 20. I was wrecked after that. I then did leg press superset barbell squats (my knees were really bothering me at this point), walking dumbbell lunges (lungs were screaming), laying leg curls (PR - felt really strong on these), outer thigh machine superset static holds on leg extensions, straight leg ups, and stretching. I could barely catch my breath as I was leaving the gym. I totally crushed it but my knees are paying for it now. Time to ice up!
Friday February 27, 2009 - Cardio
40 min incline treadmill. Today was supposed to be chest and back but I feel like I got hit by a train after last night's crushfest and my back and chest are still sore from earlier in the week. I will get a good night sleep tonight and crush it tomorrow.
CoreDoug
Active member
February 28, 2009 - Chest, tris, and calves
Awesome workout tonight. Set another PR on flat dumbbell presses and the shoulder feels great! Flat dumbbell press (PR), incline smith press (felt strong again), incline press machine (great pump), low incline dumbbell fly, v-pushdowns, close grip smith press, overhead extension machine, angle hammer calves, seated calves (slow), upper ab crunches, stretching!
Sunday March 1, 2009 - Back
Great way to start off the month. I always feel strong on the weekends when I can sleep a lot. T-bar row, close grip pulldowns (was at a different gym today and was able to load on 2x45s and a 25 on top of the stack), trap bar deadlifts (these felt great...I hit 495x12 and 545x5 which I was happy with after the t-bars), close grip cable rows (alternate style that is hard to explain...stay hunched over and squeeze the lats), low hammer row superset hammer shrug machine, side serratus abs, stretching. Prime is definitely kicking in.
Awesome workout tonight. Set another PR on flat dumbbell presses and the shoulder feels great! Flat dumbbell press (PR), incline smith press (felt strong again), incline press machine (great pump), low incline dumbbell fly, v-pushdowns, close grip smith press, overhead extension machine, angle hammer calves, seated calves (slow), upper ab crunches, stretching!
Sunday March 1, 2009 - Back
Great way to start off the month. I always feel strong on the weekends when I can sleep a lot. T-bar row, close grip pulldowns (was at a different gym today and was able to load on 2x45s and a 25 on top of the stack), trap bar deadlifts (these felt great...I hit 495x12 and 545x5 which I was happy with after the t-bars), close grip cable rows (alternate style that is hard to explain...stay hunched over and squeeze the lats), low hammer row superset hammer shrug machine, side serratus abs, stretching. Prime is definitely kicking in.
CoreDoug
Active member
Monday March 2, 2009 - Shoulders and biceps
Another very solid workout tonight. I feel like my shoulders are making some nice progress. My brachioradialis has been bothering my on biceps recently but I still was able to get a good pump and my strength was still good. Dumbbell military press, one arm braced lat raises (love these), rear delt fly machine, free motion cable front raises, dumbbell supinate curls, one arm cable preacher curls, seated support hammer curls, rope abs, stretching.
Another very solid workout tonight. I feel like my shoulders are making some nice progress. My brachioradialis has been bothering my on biceps recently but I still was able to get a good pump and my strength was still good. Dumbbell military press, one arm braced lat raises (love these), rear delt fly machine, free motion cable front raises, dumbbell supinate curls, one arm cable preacher curls, seated support hammer curls, rope abs, stretching.
CoreDoug
Active member
Tuesday March 3, 2009 - Hams and Calves
Wednesday March 4, 2009 - Off. Flight to Bahamas!
Thursday March 5, 2009 - Off.
Friday March 6, 2009 - Upper body. Actually got a wicked good pump from all the good food :action-smiley-035:
Saturday March 7, 2009 - Off.
Sunday March 8, 2009 - Was going to train legs when our flight landed but instead I filled up a barf bag on the flight home. Got a 24 hour bug but feel much better now.
Steph and I had a blast on our much needed vacation. The Atlantis is an awesome resort!
Wednesday March 4, 2009 - Off. Flight to Bahamas!
Thursday March 5, 2009 - Off.
Friday March 6, 2009 - Upper body. Actually got a wicked good pump from all the good food :action-smiley-035:
Saturday March 7, 2009 - Off.
Sunday March 8, 2009 - Was going to train legs when our flight landed but instead I filled up a barf bag on the flight home. Got a 24 hour bug but feel much better now.
Steph and I had a blast on our much needed vacation. The Atlantis is an awesome resort!
CoreDoug
Active member
Monday March 9, 2009 - Quads, hams, and calves
Well that was interesting LOL I guess I'm not quite over the little bug. I don't feel sick but my stomach feels rough. I had a very good workout but felt gross by the end. As I was walking home from the gym I threw up on the sidewalk. I got home and took a shower and then lost all the food for the day! I was forcing myself to eat all day long so maybe I overdid it too soon. Leg extensions (PR), laying leg curls (PR), super deep (hit the bottom) leg press (man these are hard), ATG barbell squats, seated leg curls, standing calves, free motion toe presses, v-situps, stretching.
Well that was interesting LOL I guess I'm not quite over the little bug. I don't feel sick but my stomach feels rough. I had a very good workout but felt gross by the end. As I was walking home from the gym I threw up on the sidewalk. I got home and took a shower and then lost all the food for the day! I was forcing myself to eat all day long so maybe I overdid it too soon. Leg extensions (PR), laying leg curls (PR), super deep (hit the bottom) leg press (man these are hard), ATG barbell squats, seated leg curls, standing calves, free motion toe presses, v-situps, stretching.
CoreDoug
Active member
Tuesday March 10, 2009 - Chest and Tris
Strength was definitely off today because of last night's barf-fest. I started feeling a little nauseous after about three exercises but I was able to finish out my workout. I kept all my post workout shakes/food down which was good but my stomach was rumbling. Flat barbell bench, incline mts press, low incline dumbbell press, free motion seated fly machine, overhead cable extensions, tricep dip machine, rope pushdowns, cable abs, stretching.
Strength was definitely off today because of last night's barf-fest. I started feeling a little nauseous after about three exercises but I was able to finish out my workout. I kept all my post workout shakes/food down which was good but my stomach was rumbling. Flat barbell bench, incline mts press, low incline dumbbell press, free motion seated fly machine, overhead cable extensions, tricep dip machine, rope pushdowns, cable abs, stretching.
Guest
Guest
a have a revolutionary training method to share with you Doug..you ready..brace yourself>>>>>>>>>>>>>>>>>>>>REST!
CoreDoug
Active member
I just got plenty of it in the bahamas...I'm ready to go!!!! :dl:
Guest
Guest
who you fooling? You trained while on vacation.
CoreDoug
Active member
Thursday March 12, 2009 - Shoulders, Biceps, and Calves
Real nice pump tonight. My weight is still down a little and my strength is a little off because of this weeks barf fest. I have had a little bit of hard time eating because of the stomach issue as well but I felt very good tonight and the appetite should be coming back very soon. Smith machine military, dumbbell front raises (worked up to the 100s for some cheat reps), strict dumbbell lateral raises (great pump), hammer curls (worked up to 100sx10; my left forearms has been giving me some problems lately), preacher curl machine, cable curls, 4 part high rep rest pause set of toe machine calves, 4 part rest high rep rest pause set on seated calves (talk about burn!), standing ab machine, stretching.
Friday March 13, 2009 - Cardio
30 min incline treadmill
Real nice pump tonight. My weight is still down a little and my strength is a little off because of this weeks barf fest. I have had a little bit of hard time eating because of the stomach issue as well but I felt very good tonight and the appetite should be coming back very soon. Smith machine military, dumbbell front raises (worked up to the 100s for some cheat reps), strict dumbbell lateral raises (great pump), hammer curls (worked up to 100sx10; my left forearms has been giving me some problems lately), preacher curl machine, cable curls, 4 part high rep rest pause set of toe machine calves, 4 part rest high rep rest pause set on seated calves (talk about burn!), standing ab machine, stretching.
Friday March 13, 2009 - Cardio
30 min incline treadmill
fitfrancopro
New member
Damm bro, the illness worked itself down your way too?
It was a tough one, and take a fews days to recover.
Be well Doug.
It was a tough one, and take a fews days to recover.
Be well Doug.
CoreDoug
Active member
Thanks.
CoreDoug
Active member
Saturday March 14, 2009 - Quads and Hams
Absolutely crushed it today. ZAP had me in the zone and I started a short run experiment with 15 Prime (bumped it up from 9). If this workout was any indication of what is to come, I am stoked! ATG squat machine, leg press superset barbell squats, seated leg curls, walking dumbbell lunges (worked up to 120sx8 each leg), couple sets of leg extensions, inner thigh machine, straight leg raises, stretching.
Sunday March 15, 2009 - Chest and calves
Another very solid workout and my strength is almost completely back to where it was before I got sick last week. Flat dumbbell press, incline hammer press, incline smith press with holds at the bottom, Girandi dips (first time doing these without any discomfort in 6+ months!), flat fly machine, angle plate loaded calves, seated calves, high ab machine, stretching. Calves were painful to do today because my legs are already sore from yesterday!
Absolutely crushed it today. ZAP had me in the zone and I started a short run experiment with 15 Prime (bumped it up from 9). If this workout was any indication of what is to come, I am stoked! ATG squat machine, leg press superset barbell squats, seated leg curls, walking dumbbell lunges (worked up to 120sx8 each leg), couple sets of leg extensions, inner thigh machine, straight leg raises, stretching.
Sunday March 15, 2009 - Chest and calves
Another very solid workout and my strength is almost completely back to where it was before I got sick last week. Flat dumbbell press, incline hammer press, incline smith press with holds at the bottom, Girandi dips (first time doing these without any discomfort in 6+ months!), flat fly machine, angle plate loaded calves, seated calves, high ab machine, stretching. Calves were painful to do today because my legs are already sore from yesterday!
CoreDoug
Active member
Monday March 16, 2009 - Back and traps
Solid workout. My rows felt very strong. Barbell bent rows, high hammer rows, cybex row machine superset smith machine shrugs, low hammer row with holds superset rear delt pec deck with holds, close grip pulldowns with holds and super stretch, side serratus abs, stretching. I'm going to drop Prime from my before bed dose as it is giving me a little trouble sleeping. So far the 15 Prime experiment is going very well.
Solid workout. My rows felt very strong. Barbell bent rows, high hammer rows, cybex row machine superset smith machine shrugs, low hammer row with holds superset rear delt pec deck with holds, close grip pulldowns with holds and super stretch, side serratus abs, stretching. I'm going to drop Prime from my before bed dose as it is giving me a little trouble sleeping. So far the 15 Prime experiment is going very well.
CoreDoug
Active member
Tuesday March 17, 2009 - Arms
Really strong workout tonight and my nagging forearm pain wasn't so bad. Close grip smith press (the first time in a very long time I could start with this. I hit 315x8 which I was very happy about.), overhead dumbbell extensions (PR with the 150s), overhead extension machine, v-pushdowns, strict barbell curls (felt good), strict incline dumbbell curls, preacher cable curls, high preacher machine, over edge wrist curls superset dumbbell wrist curls, rope abs, stretching.
Really strong workout tonight and my nagging forearm pain wasn't so bad. Close grip smith press (the first time in a very long time I could start with this. I hit 315x8 which I was very happy about.), overhead dumbbell extensions (PR with the 150s), overhead extension machine, v-pushdowns, strict barbell curls (felt good), strict incline dumbbell curls, preacher cable curls, high preacher machine, over edge wrist curls superset dumbbell wrist curls, rope abs, stretching.
CoreDoug
Active member
Wednesday March 18, 2009 - Off
Thursday March 19, 2009 - Hams and Calves
Holy doodooballs I had an awesome workout tonight and felt strong as cr@p. I can really feel the higher dose Prime kicking in and the ZAP had me totally zoned tonight! I hope this keeps up and I can stay healthy. I got some videos of my romanian deadlift PRs and walking barbell lunges. I will get these up shortly. Romanian/SLDL (PR 405x20, 475x8, 495x5), seated leg curl (stack plus 2x25s), walking barbell lunges (haven't done these in a while, worked up to 275x6 each leg, these were heavy!), laying leg curls, outer thigh machine, seated calves, leg press calves, v-situps, stretching.
Thursday March 19, 2009 - Hams and Calves
Holy doodooballs I had an awesome workout tonight and felt strong as cr@p. I can really feel the higher dose Prime kicking in and the ZAP had me totally zoned tonight! I hope this keeps up and I can stay healthy. I got some videos of my romanian deadlift PRs and walking barbell lunges. I will get these up shortly. Romanian/SLDL (PR 405x20, 475x8, 495x5), seated leg curl (stack plus 2x25s), walking barbell lunges (haven't done these in a while, worked up to 275x6 each leg, these were heavy!), laying leg curls, outer thigh machine, seated calves, leg press calves, v-situps, stretching.
CoreDoug
Active member
Videos from last night:
Romanian Deadlifts 405x20
[ame="http://www.youtube.com/watch?v=zdbz4meTJmI"]YouTube - Doug Miller Core Nutritionals Romanian Deadlifts 405x20[/ame]
Romanian Deadlifts 475x8
[ame="http://www.youtube.com/watch?v=SPw78QA0ADU"]YouTube - Doug Miller Core Nutritionals Romanian Deadlifts 475x8[/ame]
Romanian Deadlifts 495x5
[ame="http://www.youtube.com/watch?v=I5EZgUhrNaM"]YouTube - Doug Miller Core Nutritionals Romanian Deadlifts 495x5[/ame]
Walking Barbell Lunges 275x6
[ame="http://www.youtube.com/watch?v=gG6TjeRGu9Y"]YouTube - Doug Miller Core Nutritionals Walking Barbell Lunges 275x6[/ame]
Romanian Deadlifts 405x20
[ame="http://www.youtube.com/watch?v=zdbz4meTJmI"]YouTube - Doug Miller Core Nutritionals Romanian Deadlifts 405x20[/ame]
Romanian Deadlifts 475x8
[ame="http://www.youtube.com/watch?v=SPw78QA0ADU"]YouTube - Doug Miller Core Nutritionals Romanian Deadlifts 475x8[/ame]
Romanian Deadlifts 495x5
[ame="http://www.youtube.com/watch?v=I5EZgUhrNaM"]YouTube - Doug Miller Core Nutritionals Romanian Deadlifts 495x5[/ame]
Walking Barbell Lunges 275x6
[ame="http://www.youtube.com/watch?v=gG6TjeRGu9Y"]YouTube - Doug Miller Core Nutritionals Walking Barbell Lunges 275x6[/ame]
fitfrancopro
New member
You animal!
CoreDoug
Active member
Friday March 20, 2009 - Shoulders and Traps
Solid workout....traps were sore for days. Dumbbell military press, smith machine military with holds at the top of the chest, barbell shrugs (heavy), rear delt fly machine superset seated dumbbell lat raises, smith upright rows superset dumbbell shrugs, one set of one arm free motion lat raises supserset free motion bent over raises, standing ab machine, stretching.
Saturday March 21, 2009 - Cardio
25 min recumbent bike. 15 min incline treadmill
Sunday March 22, 2009 - Quads and calves
Felt a little off during this workout because my left knee has been really bothering me but I still managed a very solid/strong workout. ATG hack squats, leg press superset barbell squats, leg extensions, sissy squats, inner thigh machine, seated calves, standing calves, straight leg raises, stretching.
Solid workout....traps were sore for days. Dumbbell military press, smith machine military with holds at the top of the chest, barbell shrugs (heavy), rear delt fly machine superset seated dumbbell lat raises, smith upright rows superset dumbbell shrugs, one set of one arm free motion lat raises supserset free motion bent over raises, standing ab machine, stretching.
Saturday March 21, 2009 - Cardio
25 min recumbent bike. 15 min incline treadmill
Sunday March 22, 2009 - Quads and calves
Felt a little off during this workout because my left knee has been really bothering me but I still managed a very solid/strong workout. ATG hack squats, leg press superset barbell squats, leg extensions, sissy squats, inner thigh machine, seated calves, standing calves, straight leg raises, stretching.
CoreDoug
Active member
Tuesday March 24, 2009 - Back
Shewwweee that was a great workout. Completely crushed it. My lower back was fried (in a good way) afterwards. Barbell in the corner rows, high hammer rows, barbell rows, deadlifts, reverse MTS pulldowns, 1 set of rear delt pec deck, side serratus abs. I was sweating like a mofo!
Shewwweee that was a great workout. Completely crushed it. My lower back was fried (in a good way) afterwards. Barbell in the corner rows, high hammer rows, barbell rows, deadlifts, reverse MTS pulldowns, 1 set of rear delt pec deck, side serratus abs. I was sweating like a mofo!
CoreDoug
Active member
Wednesday March 25, 2009 - Arms
My tennis elbow/forearm issue was acting up a little but still managed a good workout and great pump. Close grip smith press, rope pushdowns, barbell skullcrushers, one arm rope pushdowns, barbell curls, one arm support preacher dumbbell curls, standing ez curls with back against a wall, preacher cable curls, behind the back wrist curls superset over edge in front wrist curls, rope abs, stretching.
My tennis elbow/forearm issue was acting up a little but still managed a good workout and great pump. Close grip smith press, rope pushdowns, barbell skullcrushers, one arm rope pushdowns, barbell curls, one arm support preacher dumbbell curls, standing ez curls with back against a wall, preacher cable curls, behind the back wrist curls superset over edge in front wrist curls, rope abs, stretching.
Guest
Guest
when placed in Time out use the time efficiently:laugh:
CoreDoug
Active member
LOL
CoreDoug
Active member
Thursday March 26, 2009 - Hams and Calves
My hamstring workouts have been really great recently and my strength is at an all time high. I will need to have huge hammies to stand next to Rico and others next fall. I'm very happy with my progress in this area. Super wide smith machine squats (worked up to 405x10 drop to 315x10...my glutes and lungs were on fire after this), laying leg curl (PR), stiff leg dumbbells, seated leg curl, outer thigh machine, slow free motion toe press, seated calves, v-situps, stretching.
My hamstring workouts have been really great recently and my strength is at an all time high. I will need to have huge hammies to stand next to Rico and others next fall. I'm very happy with my progress in this area. Super wide smith machine squats (worked up to 405x10 drop to 315x10...my glutes and lungs were on fire after this), laying leg curl (PR), stiff leg dumbbells, seated leg curl, outer thigh machine, slow free motion toe press, seated calves, v-situps, stretching.
CoreDoug
Active member
Friday March 27, 2009 - Shoulders/Traps
Good workout. Pump was painful. Dumbbell military press, cybex military press (PR), one arm braced lat raises (PR), rear delt pec deck superset rear delt fly machine, barbell shrugs, hammer shrugs, high ab machine, stretching.
Saturday March 28, 2009 - Cardio
30 min incline treadmill. 2 hour massage.
Good workout. Pump was painful. Dumbbell military press, cybex military press (PR), one arm braced lat raises (PR), rear delt pec deck superset rear delt fly machine, barbell shrugs, hammer shrugs, high ab machine, stretching.
Saturday March 28, 2009 - Cardio
30 min incline treadmill. 2 hour massage
.