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USP Lab tester log

Friday June 11, 2008 - Traps and Shoulders

Awesome workout! Man I know you are probably tired of hearing it but the effectivenss of ZAP impresses me more and more. I took it around 3:30 and trained at 5:30 and had an amazing workout. I was just totally zoned. Mixed things up today and focused on traps first. Barbell shrugs (worked up to 635 PR), one arm dumbbell shrugs (love these), rear delt peck dec superset slow negative cable upright rows, one arm cable bent lat raises superset one arm cable lat raises, cable free motion presses, dumbbell military presses, standing ab machine. My traps were crushed!
 
I miss ZAP immensely. That will be in my next supp order for sure..
Good to see you crushed them shoulders with no pain.
 
Saturday July 12, 2008 - Off/Cardio

Steph bought a new bike and I had my mountain bike tuned up so we went for a short ride to get used to riding again.


Sunday July 13, 2008 - Quads and Calves

Very good workout yet again. I trained early in the morning but was fired up. My joints (knees) have been pretty achy but once they are warm I power through. Plate loaded squat machine, ATG feet close hack squats (I was really fired up here and in the middle of my set Steph said I let out a huge Rick Flare woooooo that quieted the whole gym.....oops LOL), leg press machine (squat-type leg press machine) superset leg extensions, one leg smith lunges, inner thigh machine, seated calves, leg press calves, straight leg ups. I was wrecked and basically spent the afternoon and evening on the couch with Steph watching movies. Great day!
 
Monday July 14, 2008 - Chest

Good workout tonight. Wanted to take 'er a little easy because of the shoulder and instead go for a great pump and high reps. Mission accomplished! Awesome pump and little to no shoulder pain. Flat dumbbell press, seated free motion flys, incline smith press with holds at the bottom, decline hammer press with holds at the top, flat barbell press, v-situps.
 
Tuesday July 15, 2008 - Back

Holy doodooballs that was a ridiculous workout. We started with deadlifts and I was able to match some PRs which I was extremely happy with since I was using my new Inzer belt for the first time. It will take a little while to break that bad boy in. We then went to high hammer rows (PR), barbell t-bar rows in the corner (PR), barbell rows (these were really hard at this point), reverse MTS pullldown superset reverse pec deck, side serratus abs. I slept like a baby after that workout and I'm sure I will be sore for days.
 
Wednesday July 16, 2009 - Arms

My back was absolutely tore up from yesterday so I had to go with exercises with back support for my arms. Got a great pump even with some sore elbows. Reverse cable pulldowns, tricep dip machine, overhead cable extensions, rope pushdowns, seated strict supinate curls, high preacher machine, seated support strict hammer curls superset rope hammer curls, laying cable curls, wrist curls behind superset wrist curls in front, rope abs.
 
Thursday July 17, 2008 - Hams and Calves

My lower back was still extremely sore from back two days ago so no SLDL tonight. Still managed to hit some PRs and had a very good workout. Great pump once again. One leg standing curls (super slow), Bulgarian smith split squats (awesome pump), seated leg curls (PR), glute ham hypers, outer thigh machine, leg press calves, angle hammer calves superset seated calves, side plate twists, v-crunches.
 
Dude, I can't believe I missed you saying "doodooballs". I wouldn't let the untested cats at Nationals see that, lol.
 
Friday July 18, 2008 - Traps and shoulders

Started with traps first again today and was really able to light 'em up. I must have lost 5 pounds in sweat easy! One arm dumbbell shrugs, hammer shrugs superset reverse pec deck, seated dumbbell lat raises, rear delt fly machine superset seated dumbbell front raises, smith machine military, hammer strength military, ab machine....great pump again today. Off to Busch Gardens super early tomorrow!
 
Saturday July 19, 2008 - OFF

Spent 7 hours walking around in 100 degree heat at Busch Gardens. Talk about cardio!


Sunday July 20, 2008 - Quads and Calves

Every 3-6 months or so I like to do a 200 rep squat day. Today I crushed it. I did narrow stance deep smith squats with 225. I actually hit 216 reps in 7 sets. My reps were 50, 35, 30, 28, 26, 25, 22. This was definitely a PR. I was really happy with the 50 rep set. Most I got before was 45. I was totally wrecked at this point but the ZAP was really kicking in so I moved on to 4 sets of heavy leg extensions, inner thigh machine, seated calves, toe press machine calves, and straight leg ups. The AC was not working to well at the gym I trained at so I was sweating even more than usual. My clothes were completely soaked. Love it! Weighed myself last Friday...219. Weight is slowly creeping up :-)
 
CoreDoug said:
Saturday July 19, 2008 - OFF

Spent 7 hours walking around in 100 degree heat at Busch Gardens. Talk about cardio!


Sunday July 20, 2008 - Quads and Calves

Every 3-6 months or so I like to do a 200 rep squat day. Today I crushed it. I did narrow stance deep smith squats with 225. I actually hit 216 reps in 7 sets. My reps were 50, 35, 30, 28, 26, 25, 22. This was definitely a PR. I was really happy with the 50 rep set. Most I got before was 45. I was totally wrecked at this point but the ZAP was really kicking in so I moved on to 4 sets of heavy leg extensions, inner thigh machine, seated calves, toe press machine calves, and straight leg ups. The AC was not working to well at the gym I trained at so I was sweating even more than usual. My clothes were completely soaked. Love it! Weighed myself last Friday...219. Weight is slowly creeping up :-)
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Dude, your leg strength & stamina never cease to amaze me.. :eek:

EDIT: have I said that already??? lol..
 
Monday July 21, 2008 - Chest

Crushed it again. I got to train with my brother-in-law tonight so it was a good change up. My shoulder was feeling MUCH better (thank you megadosing Supercissus). I set a PR on incline barbell press and all my lifts were very good. Incline barbell press, flat dumbbell presses, incline leverage press, incline smith press with holds at the top and bottom, flat fly machine, and ab machine. Intensity was very high tonight! Legs are absolutely wrecked from yesterday.
 
Tuesday July 22, 2008 - Back

My legs are still totally wrecked so I couldn't do deads tonight. Still had a good workout though. Low hammer row (PR), high MTS row machine with holds, barbell bent rows, support machine t-bar rows, rope pulldowns superset reverse pec deck, side serratus abs. I was totally wiped out afterwards.
 
Wednesday July 23, 2008 - Arms

Well I am really pissed. Steph just bought a really nice new bike 2 weeks ago. She road it twice and yesterday it was stolen (lock and all) from the rack right in front of our parking spot in the garage. Why do people do this?! It really is sad. Our home owners may cover some of it but there is a $500 deductible. I'm so pissed and feel really bad for Steph. We looked all over for this bike...you can't find this model anywhere anymore! Ugh.

Anyways, we were both pretty fire up to train arms. We both hit PRs on barbell lose form curls (I got 205x4 drop to 135x17 and she was repping with 85). We then did incline hammer curl, standing ez-curl 21s, high cable curls, close grip smith press (haven't done these for a while so I was really happy with 315x8), rope pushdowns, overhead rope extensions, slow v-pushdowns with negative, reverse cable curls superset dumbbell wrist curls, rope abs.
 
Thursday July 24, 2008 - Hams and Calves

Worked out alone today. I was a little out of it on the way to the gym but then I got really fired up with some good music on the IPOD. As Steph would say, I crushed it! Romanian/stiff leg deadlifts (PR 405x18, 455x11, 475x4), laying leg curls, super wide stance hack squats focusing on hammies (PR), seated leg curls, outer thigh, leg press calves superset angle plate loaded calves, seated calves, side plate twists and v-situps.
 
Friday July 25, 2008 - Shoulders and traps

Steph was still fired up from someone stealing her bike so she got me even more fired up to workout. We were slingin' some weights! LOL We started with dumbbell military and she worked up to 55's. I did my worksets with 120s. I banged out 4 reps by myself and 4 more with her hands on my elbows. I was stoked about that. We then did machine military (PR), barbell shrugs (PR), rear delt pec deck superset dumbbell lat raise, slow cable free motion front raises, smith machine shrugs superset lat raise machine, and standing cable abs. Great workout.


Saturday July 26, 2008 - Cardio

40 min incline treadmill. Steph and I have a posing seminar later today.
 
Sunday July 27, 2008 - Quads and calves

Last week I did the crazy 200 rep squat workout so this week I went low rep. Started with barbell squats and I felt really good. I was able to go @ss to basically touching the ground and did sets of 5 reps heavy. I then did heavy leg press superset walking dumbbell lunges. Next was ATG squat press machine, leg extensions, inner thigh machine, toe press calve machine, hammer squat machine standing calves, and ab machine. Very good workout.
 
Monday July 28, 2008 - Chest

Really fun workout tonight....we were all in kind of a goofy mood so we had a good time making a scene lol. And I'm happy to say that my shoulder feels good! So I hope to gain some more strength over the next couple of weeks/months. Flat barbell press, incline hammer press, decline barbell press, incline press machine superset pec deck, incline dumbbell flys, v-situps.
 
Tuesday July 29, 2008 - Back

Just an awesome workout tonight. ZAP had me real fired up! On deadlifts I matched a PR with 545x7 and got a PR with 565x3. Next time, I will start with 565 and try to get 4 or 5. My goal is to pull 585x8 before I start dieting again. That is kind of lofty but what the heck! We then went on to low hammer row, t-bar in the corner rows (PR), high hammer row (PR), free motion lat pulldown superset rear delt pec deck! My back will be tore up for a couple of days!
 
Wednesday July 20, 2008 - Arms

My elbows were killing me but I still managed to get a PR on close grip smith machine (315x10 and 335x6). We then did ez-curl bar skullcrushers (really hurt elbows), rope pushdowns, one arm pushdowns, super strict barbell curls, dumbbell spider curls, incline hammer curls, laying cable curls superset reverse cable curls, wrist curls (top and back), and ab roller machine. I have been off of Supercissus for a couple of days and my joints can tell!
 
Thursday July 31, 2008 - Hams and Calves

Solid workout tonight. Back still a little sore from deads 2 days ago so no stiff leg deadlifts tonight. Elbows very sore from yesterday. Seated leg curls (PR these keep getting stronger each week!), Bulgarian split smith squats, slow negative laying leg curls, glute ham raises, butt blaster, hammer squat machine calves superset seated calves, angle plate loaded calves, side plate twists, v-situps.
 
CoreDoug said:
Wednesday July 20, 2008 - Arms

My elbows were killing me but I still managed to get a PR on close grip smith machine (315x10 and 335x6). We then did ez-curl bar skullcrushers (really hurt elbows), rope pushdowns, one arm pushdowns, super strict barbell curls, dumbbell spider curls, incline hammer curls, laying cable curls superset reverse cable curls, wrist curls (top and back), and ab roller machine. I have been off of Supercissus for a couple of days and my joints can tell!
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Hear ya.. out myself now, and it doesn't take long to notice the difference.
 
Friday August 1, 2008 - Shoulders/traps

Trained with my borther-in-law in Lynchburg, VA. Good all around workout. Nothing too crazy (besides some dingleberries in the gym!). Barbell military press, seated lat raises superset bent over lat raises, one arm dumbbell shrugs, lat raise machine with holds at the top superset military machine, barbell shrugs, wall support dumbbell front raises, ab machine.


Saturday August 2, 2008 - Off


Sunday August 3, 3008 - Quads and Hams

Crushed legs in Charlottesville, VA. I started with @ss to ankles barbell squats and felt very powerfull. Moved on to leg press superset ATG close stance smith squats (felt like I was going to die here!), laying leg curl, leg extensions superset dumbbell stiff leg deadlift, step ups, leg raise machine. Definitely a ZAP filled work out!
 
Monday August 4, 2008 - Chest/Lats/Shoulders

Started with flat dumbbell bench and I felt very strong but I was getting pain in delt/pec tie in area. Still managed all my work sets but something felt a little funny. We then went to plate loaded wide lat pulldown (PR) and cable upright rows (PR). I then wanted to do incline leverage press but my shoulder/pec was really bothering me (kinda scary!) so I skipped those and went to close grip lat pulldowns (PR) and one set of military machine press. I wanted to be really carefully although I felt super strong and was pissed a had to cut things a little short. Better safe then sorry though. I iced it a lot and then had ART the next morning which made it feel MUCH better. Just need to rest that spot a little. Also started back on Supercissus so that will help.
 
Hey Doug,

What type of deadlifting do you do as far as grip, stance, etc.? Do you use these for an overall body type of exercise, or do you utilize these on a particular day to emphasize something like legs or back?

Thanks in advance. Keep killing it like I know you will...I really look up to you.

Sporto
 
CoreDoug said:
Monday August 4, 2008 - Chest/Lats/Shoulders

Started with flat dumbbell bench and I felt very strong but I was getting pain in delt/pec tie in area. Still managed all my work sets but something felt a little funny. We then went to plate loaded wide lat pulldown (PR) and cable upright rows (PR). I then wanted to do incline leverage press but my shoulder/pec was really bothering me (kinda scary!) so I skipped those and went to close grip lat pulldowns (PR) and one set of military machine press. I wanted to be really carefully although I felt super strong and was pissed a had to cut things a little short. Better safe then sorry though. I iced it a lot and then had ART the next morning which made it feel MUCH better. Just need to rest that spot a little. Also started back on Supercissus so that will help.
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Better safe than sorry Doug!! Definitely a smart move taking it easy. Whats your current split looking like?
 
Sporto said:
Hey Doug,

What type of deadlifting do you do as far as grip, stance, etc.? Do you use these for an overall body type of exercise, or do you utilize these on a particular day to emphasize something like legs or back?

Thanks in advance. Keep killing it like I know you will...I really look up to you.

Sporto
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Thanks bro. Over under grip, legs shoulder width or narrower, on back day,and I alternate those with romanian/SLDL with overhand grip on hammie day. There is youtube video of me doing deads on back day a couple of pages back in this thread.
 
aefx2387 said:
Better safe than sorry Doug!! Definitely a smart move taking it easy. Whats your current split looking like?
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Just got off a 6 day on 1 day off split and I am now doing a 16 day split where each bodypart is hit every couple of days.
 
Tuesday August 5, 2008 - Arms and Calves

I slowed down the tempo on all exercises tonight and got the most ridiculous pump! I felt like my skin was going to explode. Barbell curls, hammer curls, high preacher machine superset ez curl reverse curls, v-pushdowns, over head extension machine, one arm pushdowns, smith machine calves, free motion toe press, rope abs. Tried to be careful tonight because of my shoulder and chest and had a great workout!
 
Wednesday August 6, 2008 - Cardio

40 min incline treadmill.


Thursday August 7, 2008 - Back Thickness/Traps/Rear delts

Got to crush back with Big Steph today. I tied all my PRs on deadlifts and had a great workout tonight. Steph absolutely crushed it! At a bodyweight of 133 she pulled 225x10, 235x8, and 245x5. I was very proud of her. Here she is doing 225x10:

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Deadlifts, barbell rows, rear delt lat raises superset dumbbell shrugs, cybex row machine with holds superset free motion pulldown with holds, t-bar support row superset rear delt peck deck, side serratus abs. (Steph also hit some extra hamstrings). Great workout! ZAP in full effect tonight.
 
Friday August 8, 2008 - Shoulders/Chest/Calves

I was very happy with my shoulder workout tonight. I was trying to be really careful and still banged out PRs on smith machine military press. We then did lateral raise machine superset rope front raises, and around the world lat raises. For chest I took it VERY easy and just tried to get a pump. I want to lay off chest for a little so it heals up. Fly machine, incline machine, flat machine. It is already healing up but I don't want to push it. We then did seated calves, hammer squat machine calves, and ab machine.

Saturday August 9, 2008 - Cardio

40 min inclline treadmill.
 
Sunday August 10, 2008 - Quads and Hams

Awesome, awesome workout today. The ZAP had me zoned like nothing else. Hack squats feet close ATG (PR 5 plates per side x 22!), ATG hammer squat machine (PR) superset leg press, seated leg curl (PR) superset leg extensions, walking dumbbell lunges (worked up to 110s), slow negative laying leg curl, inner thigh, and straight leg raises. My knees are sore as heck right now but what a great workout. I won't be able to walk for days!
 
Monday August 11, 2008 - Chest/Back/Traps

My legs are already sore to the touch from yesterday! Another very good workout tonight and my chest/shoulder felt much better. Incline barbell press (PR match), support t-bar row (PR), decline barbell press, strict form barbell row superset dumbbell shrus, free motion pulldown superset free motion flys, side planks and regular planks.
 
Awesome workouts Doug!!! Steph is definately a monster on the deads as well!!! I'm lovin the ZAP... however, taking it about 45 min. pre workout.... Is this optimal?
 
Tuesday August 12, 2008 - Arms and Calves

Really solid workout tonight. My biceps were so pumped I couldn't even bend my arms. Barbell curls (PR match), hammer curls (worked up to the 115s), slow preacher cable curls superset preacher cable reverse curls, straight bar pushdown, overhead cable extensions, rope pushdown, hammer squat machine calves, slow seated calves, rope abs. My legs are still sore to the touch!!! ouch!!!
 
CoreDoug said:
Tuesday August 12, 2008 - Arms and Calves

Really solid workout tonight. My biceps were so pumped I couldn't even bend my arms. Barbell curls (PR match), hammer curls (worked up to the 115s), slow preacher cable curls superset preacher cable reverse curls, straight bar pushdown, overhead cable extensions, rope pushdown, hammer squat machine calves, slow seated calves, rope abs. My legs are still sore to the touch!!! ouch!!!
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Nice work Doug! Pure sickness with the 115 hammers! I'm chasing you.... nailed the 85's on hammers with solid form yesterday at 187 bodyweight.
 
Wednesday August 13, 3008 - Shoulders/Traps

I was dragging a little before my workout tonight but once I warmed up, I was ready to crush it! Smith military press (touch top of chest - 275x6 PR), rear delt pec deck superset strict dumbbell lateral raises, slow hammer shrugs with long pause and deep stretch, dumbbell military (PR for this late in the workout), dumbbell upright rows superset dumbbell bent lat raises, one arm dumbbell shrugs, standing cable ab machine. Absolutely drenched tonight. Felt strong and healthy!. Need a rest day tomorrow.
 
Thursday August 14, 2008 - Cardio

40 min incline treadmill.


Friday August 15, 2008 - Hams and Calves

Crushed it! I usually like to do some ham/quad joint movements but my quads are still sore so I only did ham exercises. Bulgarian/stiff leg deadlifts (PR 455x14, 475x7, 485x5), one leg standing curls, glute ham raises superset laying leg curl (back super tight at this point), outer thigh machine, bar walking lunges (110 pounds x 74 steps), leg press calves superset standing calves, toe press machine, side and straight planks.
 
Saturday August 16, 2008 - Chest and Tris

Had to workout early this morning and really tried to focus on the squeeze (trying to be careful with my left pec). Had a very good workout and ridiculous pump. Incline smith press with 5 second holds at the bottom and slow negatives, decline hammer press with slow negatives and holds, flat press machine superset free motion flys, low incline dumbbell flys with deep stretch, v-pushdowns, overhead extenion machine, one arm pushdowns, ab machine. Now off to a posing seminar and then concert.
 
Sunday August 17, 2008 - Back/Traps/Biceps

Felt very strong today. Hammer pulldown (PR), dumbbell two arm bench rows superset dumbbell shrugs, barbell rows (worked up to 435 PR..the weights just felt light), rope pulldowns with long squeeze superset rear delt fly machine, laying cable curls superset rope curls, incline dumbbell curls, barbell curls, side serratus abs. We then crushed a huge sushi dinner.
 
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