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Sergio Merino USP Labs Log

Snow (Snag) Storm?? That was me! ;) hahaaa..

Hope that calf issue is nothing serious man. Such a little thing, can impact us so much.
 
Lol, i hear ya man, it really only causes pain when i get settled into the leg extension machine and a tiny bit on the bottom r.o.m for sissy squats.

Ill workout today, finished it in about 30 mins. Enjoying the new split, chest dips were killer after inc db and flat bench. Loven the x-reps, nice change up and adding a different element to the workouts. Trained at different gym and the db's felt heavier than the gym i normally got to. Word

Slight Inc DB - 3 warms, 75/6/6/6
Flat Bench - 2 warms, 175/6/6, drop set
Chest Dips - 7/8/8
Inc DB X-reps - 55/12/12/12

8 min cool down on bike
 
snagency said:
Serg, they got some new smileys on here; I think they put this one on just for you.. :werd:
:D
Click to expand...

Word!! (he should be a bit more estatic, its impossible to say werd and not feel good about it. I'll use it on my lower case word days.

Sick back workout, short and really hit the spot. Wasn't sure how to do the close grip row and the gym I was at didn't allow old school t-bar rows so I used a cable tower and held my back parallel to the ground. Weighed myself at 152.4 today and should be similar tomorrow, if it ends up staying the same, i'll up the carbs by 20 g, if it goes down even more, i'll do a 30 g bump. Figured since I do calf presses once with each 3 day and 5 day, i'd used one day to focus on full rom and tut, and use today to do explosive positives with the upper half rom. WORD!!

WG Lat Pulldowns - 3 warms, 135/6/6/6
DB Bent Row - 2 warms, 70/8/8, 50/12
Close Grip Row - 90/12/12, 95/12
Bent Rows - 155/15/15/15
Standing Calf Press - 3 warms, 175/20, 195/20, 215/20
 
aefx2387 said:
Word!! (he should be a bit more estatic, its impossible to say werd and not feel good about it. I'll use it on my lower case word days.
Click to expand...

Hahaaa! For real tho..kinda reminds me of when you weren't feeling good, used the puny version. :lol:

Way to make do with the cable towers man - always got to make use of what we can. Good work.
 
A.M Weight
152.4

Wordddd, dope workout. Nailed all the rep ranges and destroyed the hammies the glute ham raises. Did a macro bumpage of 20 grams of carbs bringing me to 230 g. Killer pre-workout meal that I should've taken a pic of. Had a trader joe's bbq chicke w/ spinach on a tomato wrap along with a lumpby bumpy bar with a p-slin 15 mins before, its crazy how quickly i get pumps on p-slin.

Barbell Curl - 3 warms, 80/6/6/6
Alt Db Curl - 30/8/8/8
conc. curl - 20/12/12/12
Glute Ham - body/7/6/3/2
Leg Curl - 1 warm, 65/12, 75/12, 60/15
 
aefx2387 said:
A.M Weight
152.4

Wordddd, dope workout. Nailed all the rep ranges and destroyed the hammies the glute ham raises. Did a macro bumpage of 20 grams of carbs bringing me to 230 g. Killer pre-workout meal that I should've taken a pic of. Had a trader joe's bbq chicke w/ spinach on a tomato wrap along with a lumpby bumpy bar with a p-slin 15 mins before, its crazy how quickly i get pumps on p-slin.

Barbell Curl - 3 warms, 80/6/6/6
Alt Db Curl - 30/8/8/8
conc. curl - 20/12/12/12
Glute Ham - body/7/6/3/2
Leg Curl - 1 warm, 65/12, 75/12, 60/15
Click to expand...


I envy your GHRs...
Are you using a machine or moch GHR set-up?
 
borobulker said:
I envy your GHRs...
Are you using a machine or moch GHR set-up?
Click to expand...

Mock, I use a free motion lat pull down seat. I could only imagine the numbers i could put up with a legit GHR machine.

Sorry for the lack of update everyone, body was feeling run down so I decided to take it easy this past week and had my first 2 days of classes, planned on hitting the gym tomorrow but it looks as though my plans might be put on hold with another winter storm coming our way, 5-8 inches + freezing rain!
 
aefx2387 said:
Mock, I use a free motion lat pull down seat. I could only imagine the numbers i could put up with a legit GHR machine.

Sorry for the lack of update everyone, body was feeling run down so I decided to take it easy this past week and had my first 2 days of classes, planned on hitting the gym tomorrow but it looks as though my plans might be put on hold with another winter storm coming our way, 5-8 inches + freezing rain!
Click to expand...

Best of luck with the snow. If you get what we got today, you are going to need it. :nana:
 
Digging the new split. Felt good about the strength levels despite not being in the gym for nearly 2 weeks but definitely got a renewed feeling of drive and ready to grow some more lean mass. Finished up with a few sprints on the bike. WORD!

Flat Bench - 3 warms, 165/8/8/8
Incline DB - 2 warms, 65/8/8
Side Laterals - 2 warms, 20/8/8
DB Press - 2 warms, 60/8/8
Triceps Extensions - 1 warm, 70/8/8
Rope press downs - 1 warm, 100/8/8

2 min warm up, 5 sprints, 5 min cool down
 
Solid workout for having an early morning. Observed one of the best strength and conditioning coaches in the Connecticut work with the softball team at my university from 6-7:30 this morning and had a great time watching him interact with the athletes and put them through their workout. I'll be observing twice more this Friday and coming Monday. After watching it first hand, I'm really looking forward to starting my career in the field.

Hit the gym around 9 for light day #2. Did squats on the smith and after my second set my quads and glute-ham area felt very tight and stretched, started out the third set but it didn't feel right so I moved on. Everything else felt great, nailed all my target reps and ready to get back in the gym on a more consistent basis now that I'm used to the workload from classes in addition to work.

Squats (on smith) - 3 warms, 235/8/8/3
Leg Curls - 2 warms, 75/8/8
Pull Ups - Body weight/8/7/6/3
Bent Rows - 2 warms, 185/8/10
Alt DB Curl - 1 warm, 35/8/8
Calf Press - 1 warm, 140/15/15
 
WORD! Solid workout and love the change up of very low reps. Finally set with work and school so I will be lifting monday, wednesday, friday, and saturday or sunday. Started prime again today after a 2 week lay off so strength gains should be through the roof. Dosed 10 days at 9 caps followed by 6 for 8 weeks and had awesome results, will most likely run 9 caps a day to see if gains increase.

Bench Press - 3 warms, 205/3/3/3/4
DB Bench - 2 warms, 80/4/5
Side Laterals - 2 warms, 30/3/3
Front Laterals - 1 warm, 25/3/3
Triceps Press downs - 1 warm, 160/3/3
One Arm Triceps Extensions - 1 warm, 35/3/3
 
Sick workout. I'm in love with the low rep day, the feeling of moving heavy ass weight is just awesome. Plan on bumping up to 295 on the next low day for squats, hoping to break the 3 plate mark within a few weeks. All the other movements felt great, maxed out the dumbbells on one arm row, either I'll find some crazy way to add more weight to the dumbbell or I'll start looking into another gym in the area that won't cost 40 a month.

Squat - 3 warms, 275/3/3/3, 285/3
SLDL - 2 warms, 245/3, 265/3
One Arm Row - 1 warm, 80/3/3
CG Pull downs - 1 warm, 165/3/3
Barbell Curl - 1 warm, 70/3/3
Calf Press - 1 warm, 180/3/3
Dragon Flags - 3 sets for 10
 
Had a muy bueno workout. Made some awesome gains from the last workout. Really getting focused on breaking some PR's throught out this strength/power cycle. Some weights were going up easy today, could be the prime kicking into effect (front load of 3x3 caps definitely has its benefits). Used the thick bar on bench so while i planned for a 175 load, it may have been around 180. Meeting up with Mike Ranfone (the CSCS i've been observing) tomorrow morning for an evaluation test he would put an athlete through so looking forward to that. Depending on what he has me do, I may hit the gym before work for day 2's workout.

Bench Press (thick bar) - 3 warms, 175/8/8/8
Incline DB - 2 warms, 70/8/8
Side Laterals - 2 warms, 25/8/8
DB Press - 1 warm, 65/8/5
Tricep Extensions - 1 warm, 75/8/6
Rope Press Downs - 1 warm, 90/8/7
Dragon Flags - 2 sets for 10 reps

5 min cool down on treadmill
 
Awesome workout this morning. Had a great time going through my own evaluation test this past weekend with Mike. Learned a few things from the eval that I integrated into today's workout. Did some glute activation and hip flexor stretching in addition to placing my heels on top of a 5 lb plate for each foot to improve my squat form. The rest of the workout was intense and got a killer pump to top it off. Strength just keeps rising up and noticing that I am beginning to lean out a bit more.

Squats - 3 warms, 225/8, 245/8/8
Leg Curls - 2 warms, 80/8/10
Pull Ups - Body weight/8/7/6/4
Bent Rows - 2 warms, 205/8/8
Alt DB Curl - 1 warm, 40/8/5
 
Made some good gains from last workout despite a soreness in my left forearm mainly where my brachioradialis is. Most likely injured or strained it during monday night's game. It was a bit irritating during the bench movements so I dropped the 2nd set on db bench. Going to mega dose cissus a 8 caps a day to hopefully alleviate some of the pain. Word.

Bench Press (w/ thick bar) - 3 warms, 210/3/3/3/3
DB Bench - 2 warms, 80/5
Side Laterals - 2 warms, 35/3/3
Front Laterals - 1 warm, 25/3/3
Triceps Press downs - 1 warm, 170/3/2
One Arm Triceps Extensions - 1 warm, 40/3/3

8 min cool down on treadmill
 
Weight: 163.4
Waist: 34

Definitely feel things are going to tighten up within the next few weeks. Got my macros back in check and noticing changes daily. I've been using the ADP protocol and the results have been rapid and insane to say the least. Felt like I could have just kept on going and going in the gym tonight and the last squat set went up easier than the first few working sets. Left the gym with a killer pump. WORD!

Squats - 3 warms, 285/3, 295/3, 300/3, 305/3
SLDL - 2 warms, 275/3/3
One Arm Rows - 2 warms, 80/4/4
CG Pulldowns - 1 warm, 170/3/3
Barbell Curls - 1 warm, 80/3/3
 
Damn snow storm and my car being in the shop kept me home monday so no gym. Hit the gym today after classes for a short HIIT session and will be getting back to finishing up a lab report and a paper until work.

3 min warm up
6 sprints @ level 7
5 min cool down
 
Asteroid stack is in full effect! Weights keep moving up and I'm still hitting my target rep ranges. Kicked it up today and took 3 scoops of Jacked along with 1 gram of B.A. Finally got some Xtend and threw in a scoop with my pre-wo cocktail and drank 3 scoops during and post workout. Got a killer pump as usual and had the get it all cost attitude. Kept the same weight on side laterals from the last strength workout but the reps were much smoother and more controlled. My bench has always sucked and to be making the current progress as quickly as I am is unbelieveable

Bench Press - 3 warms, 185/8/8, 190/8
Inc DB - 2 warms, 75/8/5
Side Laterals - 2 warms, 25/8/8
DB Shoulder Press - 1 warm, 65/8/7
Tricep Extensions - 1 warm, 75/8/7
Rope Press downs - 1 warm, 100/8/6

5 min cool down on treadmill
 
Weight - 164 (+.6)
Waist - 33.75 (-.25)

Dropping inches off the waist and going up in weight, doesn't get much better than that! It just feels like there is no stopping me every time I get in the gym. Squats were nice and smooth and had a killer pump in my back after pull ups. WORD UP!

Squat - 3 warms, 255/8/8/8
Leg Curl - 2 warms, 90/8/8
Pull Ups - body/8/8/5/5
Rows - 1 warm, 215/8/8
Alt DB Curl - 1 warm, 40/7/5
Calf Press - 1 warm, 160/10/10

8 min cool down on treadmill
 
WORD!! Hitting 225 for reps was a short term goal I set back in November after the Yorton and I crushed it today. 4th set felt stronger and smoother than the first set did and I couldn't believe how fast it went up. I was short on time so I dropped flat db presses. Focuses on form and hitting reps on everything else and that was accomplished as well.

Bench Press - 3 warms, 225/3/3/3/3
Side Laterals - 2 warms, 35/3/3
Front Laterals - 1 warm, 30/3/3
Triceps Press downs - 1 warm, 170/3/3
One Arm Triceps Extensions - 1 warm, 40/3/3
 
Sick workout, wasn't too pumped about it heading into it but after squat warm ups it was on! Nailed 3 plates on squat for 4 solid sets and kept it going through the rest of the workout. Word!

Squats - 3 warms, 315/3/3/3/4
SLDL - 2 warms, 295/3/3
One Arm Rows - 2 warms, 80/5/5
CG Pulldowns - 1 warm, 180/3/3
Barbell Curls - 1 warm, 85/3/3
 
Awesome session in the gym this morning. Hit it bright and early with a buddy of mine who is really looking to get back in the gym and lose weight.

He is 291 of as of right now after being 300 lbs a few years back, getting down to 205, back up to 255, down to 240 and now back to where we are now. Focusing on making good food choices over counting calories and getting him in the gym is my main goal. He has to leave his home by 8 due to work so I've changed my workouts to the butt crack of dawn to help him out, hes a very close friend and want nothing more than to help him change his lifestyle and become healthier.

Trying out a new split more geared to improving athletic performance involving olympic lifts and supersets to maximize our time in the gym. Word!

Hang Cleans - 95/5, 105/5, 115/5
superset w/
Incline BB Bench - 135/10, 140/10, 155/10

Inverted Rows - 5/5/5
superset w/
DB Split Squats - 20/5/5/5

DB Shoulder Press - 45/10/10/10
superset w/
DB Row to Hip - 50/10/10/10
 
Weight (from saturday): 162 lbs (-2 lbs)
Waist: 33.5 (-.25")

Gonna bump up the CHO by 15 g and add 5 g of fat.

Sick training today. Killed last week's squats numbers and got a killer pump all around. Did a couple of new exercises today and the change up was great. The negatives on the chin ups were killer and my lats were smoked by the time I got to inverted rows. Finished up with a nice 9 min stroll on the treadmill since my heart rate was racing.

Squats - 3 warms, 315/5/5/4
superset w/
Close Hand Pushups (3 second negative - Body/10/10/8

Chinups (10 second negative) - Body/3/2/2
superset w/
1 leg bench butt kicks (for da glutes) - Body/10/10/10 (each leg)

DB Reverse Lunges - 20/10/10/10 (each leg)
superset w/
Underhand Inverted Rows - Body/10/10/6
 
Great workout this morning. Really digging the new movements I've added in and the super sets are definitely increasing my aerobic capacity. Jump squats felt great, really concentrated on the explosiveness of the movement as well as the triple extension. Might invest in a weighted vest for these and a couple other exercises. 1 leg bench squats were pretty difficult, squatting down on my left leg was much easier than my right, but i got the form down by the last set. Added in 2 super sets for arms. Can't wait for the weather to get warmer so I can hit the high school field for some speed & agility work.

The great thing about this workout was that it was done after 4 hours of sleep. Powerfull and Prime are definitely helping with recovery and I doubt I could have had such a high level of performance so early. Jack3d helps kick it up as well.

DB Jump Squats - 25/5/5/5
superset w/
Bench Press (thick bar) - 180/8/8, 190/8

1 Leg Bench Squat - body/8/8/8
superset w/
Overhand Lat Pull Downs - 120/10/10/10

DB Incline Press - 80/5/5/5
superset w/
Seated Rows (2 second hold) - 70/10/10/10

Tricep Press Downs - 100/10, 110/10
superset w/
Alt DB Curls - 20/10/10
 
Beastly session man.
Those 1-legged bench squats: is that 1 leg back up on the bench, standing on the floor?
Or are you standing on the bench with one leg?
 
snagency said:
Beastly session man.
Those 1-legged bench squats: is that 1 leg back up on the bench, standing on the floor?
Or are you standing on the bench with one leg?
Click to expand...

Standing on the bench with one leg. As I keep performing them the coordination & balance should come along .
 
Gotchya.
Couple weeks back I played w/ some DB bench squats (two legs tho..), they were cool. Little better extension since you could drop the DB below where the floor would normally be.
I'll probably give some of those uneven exercises a run this summer, as I'm going to try to stay pretty flexible for tennis (gonna have a lot of basketball & baseball going on too).
All kinds of good stuff to keep the body off-balance!
 
WORD! its crazy how many different exercises there are out there that i've yet to try, its like a buffet of muscle building.
 
Weight: 166.8 (+4.8)
Waist: 33.25 (-.25)

Feeling bloated which is my best guess for the large jump in weight, although my waist did decrease so who knows.

Workout was pretty brutal. Went at the last 2 pairs of exercises pretty hard and almost lost my pre-workout meal. May have been the fact that I added a tbsp of almond butter to my usual rice cakes and whey. Form on cleans is coming together, may take some video and use a software program at school to break it down frame by frame and see what I can improve. Upped the difficulty on inverted rows by elevating my feet on a bench and adding a stepper to split squats for a deeper ROM.

There are these 2 guys that work out at the same time me and my friend do, twin brothers he's dubbed before and after because one of them is in shape and the other seems to be just starting out and seems like a before image of the brother. Feels like they try and compete with us because they do exercises we performed after we are done with them.

Cleans - 95/5, 105/5, 115/5, 125/5
super set w/
Incline Bench - 135/8, 155/8, 165/8, 175/8

Inverted Row w/ feet elevated (5 second negative) - body/5/5/5
super set w/
DB Split Squat - 25/5/8/8

Seated DB Shoulder Press - 45/10, 55/10, 60/10
super set w/
1 Arm Row to Hip - 50/10. 55/10, 60/10

10 min cool down on treadmill
 
Decided to switch over to front squats for awhile. Never really focused on them so it should be a good stimulus and chage up for the quads, I see this number blowing up real quick! Workout was done at a good pace. Those underhand inverted rows still kill me on that last set but i wanna up it by 1 rep each week. Word

Front Squats - 155/5, 165/5, 175/5, 185/5
superset w/
Close Hand Pushups (3 second negative - Body/10/10/8/8

Chinups (10 second negative) - Body/3/3/3
superset w/
2 leg bench butt bucks (for da glutes) - Body/10/10/10

DB Reverse Lunges - 25/10/10/10 (each leg)
superset w/
Underhand Inverted Rows - Body/10/10/7
 
Solid workout this morning. Kindof pissed about the last set of cleans but i'm meeting with the strength coach i observed to work on my form. Split up the cleans and incline bench, felt like combining 2 compounds kindof took away from each other even with 2 minutes rest in between.

Hang Cleans - 105/5, 115/5, 135/5, 145/3 (botched the last 2 reps)
superset w/
External Rotators - 4x10

DB Incline Bench - 80/5, 85/5, 90/5
superset w/
Wall Slides - 3x10

Inverted Rows - 6/6/6
superset w/
DB Split Squats - 25/5/5/5

DB Shoulder Press - 50/10, 55/10, 60/10
superset w/
DB Row to Hip - 65/10, 70/10, 75/10
 
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