USP Lab tester log
- Thread starter dam225
- Start date
CoreDoug
Active member
Wednesday September 24, 2008 - Arms
My legs are still tore up; I can only walk on my heals and my quads are still sore to the touch from Sunday. My chest and back are also pretty sore....Lovin' it. Crushed arms tonight and had a ridiculous pump I could not even scratch my nose. V-bar pushdowns, barbell curls, overhead dumbbell extensions, incline hammer curl, kneeling rope pushdowns superset cable preacher curls, high tricep extension machine superset high machine curls, reverse cable curls superset wrist curls back and front, rope abs.
My legs are still tore up; I can only walk on my heals and my quads are still sore to the touch from Sunday. My chest and back are also pretty sore....Lovin' it. Crushed arms tonight and had a ridiculous pump I could not even scratch my nose. V-bar pushdowns, barbell curls, overhead dumbbell extensions, incline hammer curl, kneeling rope pushdowns superset cable preacher curls, high tricep extension machine superset high machine curls, reverse cable curls superset wrist curls back and front, rope abs.
CoreDoug
Active member
Thursday September 25, 2008 - Hams and Calves
Very solid workout tonight. Seated leg curls (PR), barbell squats with long pause at bottom with @ss in the hole LOL (these were killer), laying leg curls, dumbbell stiff leg deadlifts, outer thigh machine, standing calves, toe press machine calves, v-situps and side twists. Off to Brooklyn tomorrow. Hope to hit shoulders at a nearby Golds.
Very solid workout tonight. Seated leg curls (PR), barbell squats with long pause at bottom with @ss in the hole LOL (these were killer), laying leg curls, dumbbell stiff leg deadlifts, outer thigh machine, standing calves, toe press machine calves, v-situps and side twists. Off to Brooklyn tomorrow. Hope to hit shoulders at a nearby Golds.
CoreDoug
Active member
Friday September 26, 2008 - Shoulders/Traps
On the road today. Trained at Brooklyn Golds about 1/4 the size I am used to but they did have 190 pound dumbbells! Good workout filled with ZAP sweat. Shoulder press machine, seated lat raises superset bent over lat raises, dumbbell shrugs, rear delt fly machine superset cable upright rows, front raises, one set of cable lat raises, rope abs.
Saturday September 27, 2008 - Cardio
20 min incline treadmill. 20 min recumbant bike.
Sunday September 28, 2008 - Chest/Back
Need to switch up my split a little bit this week. Really fun workout today. Incline Smith press (strength is coming back and shoulder/chest feels decent), wide/slow weighted pullups, incline hammer press, barbell bent rows, free motion fly machine, one arm smith machine rows, side serratus abs.
On the road today. Trained at Brooklyn Golds about 1/4 the size I am used to but they did have 190 pound dumbbells! Good workout filled with ZAP sweat. Shoulder press machine, seated lat raises superset bent over lat raises, dumbbell shrugs, rear delt fly machine superset cable upright rows, front raises, one set of cable lat raises, rope abs.
Saturday September 27, 2008 - Cardio
20 min incline treadmill. 20 min recumbant bike.
Sunday September 28, 2008 - Chest/Back
Need to switch up my split a little bit this week. Really fun workout today. Incline Smith press (strength is coming back and shoulder/chest feels decent), wide/slow weighted pullups, incline hammer press, barbell bent rows, free motion fly machine, one arm smith machine rows, side serratus abs.
CoreDoug
Active member
Monday September 29, 2008 - Quads and Calves
Man was I fired up tonight....ZAP+Prime were in full affect! On barbell squats I hit 405x10 ATG (I mean @ss below knees!) and it felt awesome. I then did squat machine ATG (working up to 7 plates per side), dumbbell walking lunges (up to 110s), slow leg extensions with 5 sec pause at top, inner thigh machine, squat machine standing calves, slow seated calves, elevator abs.
Man was I fired up tonight....ZAP+Prime were in full affect! On barbell squats I hit 405x10 ATG (I mean @ss below knees!) and it felt awesome. I then did squat machine ATG (working up to 7 plates per side), dumbbell walking lunges (up to 110s), slow leg extensions with 5 sec pause at top, inner thigh machine, squat machine standing calves, slow seated calves, elevator abs.
CoreDoug
Active member
Tuesday September 30, 2008 - Arms
Trained with WNBF Worlds LW champ and friend of mine Brian Whitacre. Worlds is right around the corner but he is looking ready now. He was super lean already and had some great vascularity. I have no doubt he will take the LW class again and give the middle and heavy a run for their money in the overall. Cable preacher curl, v-pushdowns, standing supinate curls, overheard dumbbell extensions, high tricep machine superset high preacher machine, kneeling rope pushdowns, barbell curls, rope hammer curls, rope abs. Great workout.
Trained with WNBF Worlds LW champ and friend of mine Brian Whitacre. Worlds is right around the corner but he is looking ready now. He was super lean already and had some great vascularity. I have no doubt he will take the LW class again and give the middle and heavy a run for their money in the overall. Cable preacher curl, v-pushdowns, standing supinate curls, overheard dumbbell extensions, high tricep machine superset high preacher machine, kneeling rope pushdowns, barbell curls, rope hammer curls, rope abs. Great workout.
CoreDoug
Active member
Wednesday October 1, 2008 - Shoulder/Traps
Another very strong workout. Hit another PR on smith military (bar touching upper chest). I then did hammer military facing the opposite direction (good burn), incline rear delt lat raises superset super strict lat raises, front raises (first time I worked up real heavy in a while...felt good), hammer shrugs, rear delt pec deck, ab machine.
Another very strong workout. Hit another PR on smith military (bar touching upper chest). I then did hammer military facing the opposite direction (good burn), incline rear delt lat raises superset super strict lat raises, front raises (first time I worked up real heavy in a while...felt good), hammer shrugs, rear delt pec deck, ab machine.
CoreDoug
Active member
Thursday October 2, 2008 - Hams and Calves
Late night at work and my right ham was extremely tight but still managed to get a great pump in the legs tonight. One leg plate loaded curl (PR), bulgarian split squat on smith machine, slow laying leg curls superset glute ham hyperextensions, outer thigh machine, high rep seated calves, high rep free motion toe press calves, straight leg ups, side plate twists.
Late night at work and my right ham was extremely tight but still managed to get a great pump in the legs tonight. One leg plate loaded curl (PR), bulgarian split squat on smith machine, slow laying leg curls superset glute ham hyperextensions, outer thigh machine, high rep seated calves, high rep free motion toe press calves, straight leg ups, side plate twists.
Guest
Guest
CoreDoug
Active member
Friday October 3, 2008 - Chest/Back
Fun workout tonight. Felt pretty strong. Left chest still takes a little while to warm up but my strength is improving. Crushed some PRs on back. Incline hammer press, nautilus standing t-bar, flat smith press, close grip pulldowns, (stack +2x45s and 1x25 felt light), row machine superset fly machine, high rope pulls, ab roller machine.
Satuday October 4, 2008 - Cardio
40 min incline treadmill.
Fun workout tonight. Felt pretty strong. Left chest still takes a little while to warm up but my strength is improving. Crushed some PRs on back. Incline hammer press, nautilus standing t-bar, flat smith press, close grip pulldowns, (stack +2x45s and 1x25 felt light), row machine superset fly machine, high rope pulls, ab roller machine.
Satuday October 4, 2008 - Cardio
40 min incline treadmill.
CoreDoug
Active member
Sunday October 5, 2008 - Quads and Calves
Don't mean to sound like a broken record but another great workout. Knees were a little achy but I was still able to crush some PRs and had a great leg pump. Plate loaded squat machine (9 plates per sidex7 drop 7 platesx10 drop 5platesx10 @ss to ankles PR), leg press (PR) superset ATG hack squat, barbell ATG squats superset leg extensions, inner thigh machine, seated calves, angle plate loaded calves, elevators.
Don't mean to sound like a broken record but another great workout. Knees were a little achy but I was still able to crush some PRs and had a great leg pump. Plate loaded squat machine (9 plates per sidex7 drop 7 platesx10 drop 5platesx10 @ss to ankles PR), leg press (PR) superset ATG hack squat, barbell ATG squats superset leg extensions, inner thigh machine, seated calves, angle plate loaded calves, elevators.
snagency
Banned
Yeah, broken record.. daily PR's, blah, blah, blah..
HAHA!!! Are you kidding man, good sh!t dude, continually impressive & phenomenal stuff. I've never seen such an extended run of broken PR's before, not even guys on the juice. Very inspirational.
On my own personal tip, the Prime is kicking in - had me my own killer leg day yesterday, best leg training since I tore my calf August 1; this morning, just got done hammering my chest into the ground, ginormous pump. Looking to put out my own string of daily PR's!
Keep cracking Doug!
HAHA!!! Are you kidding man, good sh!t dude, continually impressive & phenomenal stuff. I've never seen such an extended run of broken PR's before, not even guys on the juice. Very inspirational.
On my own personal tip, the Prime is kicking in - had me my own killer leg day yesterday, best leg training since I tore my calf August 1; this morning, just got done hammering my chest into the ground, ginormous pump. Looking to put out my own string of daily PR's!
Keep cracking Doug!
CoreDoug
Active member
Nice! That's what I'm talking 'bout!
CoreDoug
Active member
Monday October 6, 2008 - Chest
Sweet! Flat barbell press for the first time in months....I focused on real tight form with slow reps and my strength was awesome and my chest/shoulder felt good. I didn't set any PRs on this but for this strict of form, they must have been PRs. I hope my recovery continues! 315 felt relatively light and smooth with pauses at the bottom. We then did incline hammer press, very slow fly machine (great pump and squeeze), incline smith machine with holds at the chest (PR for this late in the workout), free motion fly machine superset flat cybex machine, and knee-in crunches. Great pump today. Lets hope my chest continues to recover!
Sweet! Flat barbell press for the first time in months....I focused on real tight form with slow reps and my strength was awesome and my chest/shoulder felt good. I didn't set any PRs on this but for this strict of form, they must have been PRs. I hope my recovery continues! 315 felt relatively light and smooth with pauses at the bottom. We then did incline hammer press, very slow fly machine (great pump and squeeze), incline smith machine with holds at the chest (PR for this late in the workout), free motion fly machine superset flat cybex machine, and knee-in crunches. Great pump today. Lets hope my chest continues to recover!
CoreDoug
Active member
Tuesday October 7, 2008 - Back
Absolute crushfest tonight! Last two deadlift days were poor for me so I took a couple weeks off from them and came back to them tonight. I matched a PR with 545x7 and then hit a PR of 585x2. Also had a burnout of 425 for 17 or 18 (lost count!). We then did heavy barbell rows, MTS reverse grip pulldown (great stretch and squeeze), heavy low hammer rows, free motion lat pulldowns with holds superset rear delt pec deck. I was falling asleep at work today (editing a complaint = boring!) but I popped some ZAP and was fired up to crush it! I'm about 5 weeks into prime and I am in the sweet spot. I have been running 9/day and may up it to 12 for the last 2-3 weeks. Steph and I will try to get some more videos up soon. Hopefully in the next couple of weeks.
Absolute crushfest tonight! Last two deadlift days were poor for me so I took a couple weeks off from them and came back to them tonight. I matched a PR with 545x7 and then hit a PR of 585x2. Also had a burnout of 425 for 17 or 18 (lost count!). We then did heavy barbell rows, MTS reverse grip pulldown (great stretch and squeeze), heavy low hammer rows, free motion lat pulldowns with holds superset rear delt pec deck. I was falling asleep at work today (editing a complaint = boring!) but I popped some ZAP and was fired up to crush it! I'm about 5 weeks into prime and I am in the sweet spot. I have been running 9/day and may up it to 12 for the last 2-3 weeks. Steph and I will try to get some more videos up soon. Hopefully in the next couple of weeks.
fitfrancopro
New member
Doug,
How are you dosing 9? And how would you do 12?
Thanks
How are you dosing 9? And how would you do 12?
Thanks
fitfrancopro
New member
Gotcha, thanks.
CoreDoug
Active member
October 8, 2008 - Arms
My back is wrecked from yesterday. I love it! On the downside, I had to do most of my arm exercises with tight form and back support. Absolutely awesome pump. Smith close grip press with slow negative and explosive reps (haven't done these in a long while because of my chest), seated alternating supinate dumbbell curls, overhead cable extensions (PR), preacher curl machine 21's, slow rope pushdowns superset seated support hammer curls, cable curls superset straight bar pushdowns, rope hammer curls superset dumbbell wrist curls. Had a stitch in my side so I had to skip abs.
My back is wrecked from yesterday. I love it! On the downside, I had to do most of my arm exercises with tight form and back support. Absolutely awesome pump. Smith close grip press with slow negative and explosive reps (haven't done these in a long while because of my chest), seated alternating supinate dumbbell curls, overhead cable extensions (PR), preacher curl machine 21's, slow rope pushdowns superset seated support hammer curls, cable curls superset straight bar pushdowns, rope hammer curls superset dumbbell wrist curls. Had a stitch in my side so I had to skip abs.
CoreDoug
Active member
Thursday October 9, 2008 - Hams and Calves
Lower back still wrecked from deads but that didn't stop having a good workout! Just had to skip SLDL. Seated leg curls, one leg leg press superset laying leg curl, outer thigh machine, walking barbell lunges (up to 275), toe press machine, smith machine standing calves, straight leg ups.
Lower back still wrecked from deads but that didn't stop having a good workout! Just had to skip SLDL. Seated leg curls, one leg leg press superset laying leg curl, outer thigh machine, walking barbell lunges (up to 275), toe press machine, smith machine standing calves, straight leg ups.
Guest
Guest
Wussss:run:
aefx2387
Member
CoreDoug
Active member
gets me too jacked up....
CoreDoug
Active member
Friday October 10, 2008 - Shoulders/Traps
Trained in Cape Cod today. Great shoulder workout with Big Steph. Started out with barbell military (PR), drop sets of seated support lat raises, barbell shrugs, rear delt fly machine superset machine military, slow smith upright rows superset hammer shrugs, lat raise machine, ab machine.
Saturday October 11, 2008 - Off
No training today. 10 hours of Judging the OCB Cape Cod Classic and Gaspari Pro show. Missed being on stage and can't wait to be back next year.
Sunday October 12, 2008 - Quads and Calves
Crushed legs with James Carron of the Cape Cod Nutrition Corner and Big Mike. Some great high volume/intensity training Team Miller style. Leg extensions, ATG plate loaded squat machine, leg press superset hack squats ATG, squats ATG, seated calves, standing calves, innner thigh machine, v-situps. Awesome workout!
Monday October 13, 2008 - Chest
Big chest day with James Carron again. Should be a great show to watch. Incline barbell press, incline hammer press, pec deck superset incline press machine, cable flys, incline smith machine with holds. Awesome pump day. Plasmajet and ZAP is a great combo.
Tuesday October 14, 2008 - Back/Traps
What better way to spend my 2 year anniversary than crushing back with the love of my life. We then had a romantic evening of making 20 meals together. People must think we are crazy because we had a blast and it was great QT. Thanks for a great 2 years Big Steph! Legs and chest are sore from the past two days. Mixed it up a lot today. Wide cable rows (high reps), one arm t-bar barbell rows, rope pulldowns superset rear delt peck dec with holds, deadlifts (got 495x7 which I was extremely happy with this late in the workout), MTS high row superset slow dumbbell shrugs, side serratus abs.
Trained in Cape Cod today. Great shoulder workout with Big Steph. Started out with barbell military (PR), drop sets of seated support lat raises, barbell shrugs, rear delt fly machine superset machine military, slow smith upright rows superset hammer shrugs, lat raise machine, ab machine.
Saturday October 11, 2008 - Off
No training today. 10 hours of Judging the OCB Cape Cod Classic and Gaspari Pro show. Missed being on stage and can't wait to be back next year.
Sunday October 12, 2008 - Quads and Calves
Crushed legs with James Carron of the Cape Cod Nutrition Corner and Big Mike. Some great high volume/intensity training Team Miller style. Leg extensions, ATG plate loaded squat machine, leg press superset hack squats ATG, squats ATG, seated calves, standing calves, innner thigh machine, v-situps. Awesome workout!
Monday October 13, 2008 - Chest
Big chest day with James Carron again. Should be a great show to watch. Incline barbell press, incline hammer press, pec deck superset incline press machine, cable flys, incline smith machine with holds. Awesome pump day. Plasmajet and ZAP is a great combo.
Tuesday October 14, 2008 - Back/Traps
What better way to spend my 2 year anniversary than crushing back with the love of my life. We then had a romantic evening of making 20 meals together. People must think we are crazy because we had a blast and it was great QT. Thanks for a great 2 years Big Steph! Legs and chest are sore from the past two days. Mixed it up a lot today. Wide cable rows (high reps), one arm t-bar barbell rows, rope pulldowns superset rear delt peck dec with holds, deadlifts (got 495x7 which I was extremely happy with this late in the workout), MTS high row superset slow dumbbell shrugs, side serratus abs.
Guest
Guest
CoreDoug
Active member
Guest
Guest
I thought so until the sushi bar dissappointment.
CoreDoug
Active member
Guest
Guest
CoreDoug
Active member
Alright simmer down SCRAPPY!
Let me know when you are in the DC area and I will kick your @ss in the gym before we eat. I hear you are a master of pilates!
Guest
Guest
CoreDoug
Active member
Wednesday October 15, 2008 - Arms
I have been getting kind of bored with arms lately so I decided to mix it up and do some GVT tonight. WOW what a pump! I felt the PRIME running through my veins....ouch! 10x10 of 135 barbell curls, 5x10 slow preacher cable curls, 10x10 v-pushdowns, 5x10 overhead cable extensions, rope hammer curls superset cable wrist curls on preacher, rope abs. I seriously could not move my arm after the workout.
I have been getting kind of bored with arms lately so I decided to mix it up and do some GVT tonight. WOW what a pump! I felt the PRIME running through my veins....ouch! 10x10 of 135 barbell curls, 5x10 slow preacher cable curls, 10x10 v-pushdowns, 5x10 overhead cable extensions, rope hammer curls superset cable wrist curls on preacher, rope abs. I seriously could not move my arm after the workout.
CoreDoug
Active member
Thursday October 16, 2008 - Hams and calves
AWESOME workout! Realing feeling the groove now. ATG pause squats (these are hard! worked up to 365....great pump), laying leg curls (PR...these felt light!), romanian SLDL (PR 495x4.....I have never touched this weight, especially this late in the workout, but I was fired up from watching a video of another IFPA pro (Tommy Jeffers) do 475 so I figured what the heck!), seated leg curl superset outer thigh machine, standing calves (machine plus 3 plates), seated calves, straight leg raises.
AWESOME workout! Realing feeling the groove now. ATG pause squats (these are hard! worked up to 365....great pump), laying leg curls (PR...these felt light!), romanian SLDL (PR 495x4.....I have never touched this weight, especially this late in the workout, but I was fired up from watching a video of another IFPA pro (Tommy Jeffers) do 475 so I figured what the heck!), seated leg curl superset outer thigh machine, standing calves (machine plus 3 plates), seated calves, straight leg raises.
Sporto
Active member
NICE! I'm hoping to safely be doing that weight in the near future. Is your form similar to mine with the slight bend in the knees? I'm not a big fan of locking the knees out with that kind of weight, so I don't do an actual 'true' SLDL...
And still from 2 days ago I can feel the DOMS in the glute/ham area...
Sporto
CoreDoug
Active member
CoreDoug
Active member
Friday October 17, 2008 - Shoulders/traps
Another good workout. Hit a PR on dumbbell military press with the 120s, machine military (stack + 35 PR), rear delt fly machine superset support dumbbell lat raises, barbell shrugs superset calf machine shrugs (upper back very tired and sore from a long hard week of training), lat raise machine, one arm cable front raises superset rear delt cable raises, ab machine.
Saturday October 18, 2008 - Cardio
22 min bike and 18 min incline treadmill.
Another good workout. Hit a PR on dumbbell military press with the 120s, machine military (stack + 35 PR), rear delt fly machine superset support dumbbell lat raises, barbell shrugs superset calf machine shrugs (upper back very tired and sore from a long hard week of training), lat raise machine, one arm cable front raises superset rear delt cable raises, ab machine.
Saturday October 18, 2008 - Cardio
22 min bike and 18 min incline treadmill.
Sporto
Active member
I'm glad I could return the favor! He's been my motivation this entire offseason!
Sporto
CoreDoug
Active member
Sunday October 19, 2008 - Quads and calves
I have been really killing my back with all the heavy loads I have been working with recently so I decided to change it up and stick with only high reps todays. What an awesome pump! leg extensions (25-35 reps), leg press (40 reps), walking dumbbell lunges (PR on these 120s x8 steps each leg), hack squats (20 reps), inner thighs (25 reps), toe press machine (30-40 reps), seated calves (20 reps), elevators.
I have been really killing my back with all the heavy loads I have been working with recently so I decided to change it up and stick with only high reps todays. What an awesome pump! leg extensions (25-35 reps), leg press (40 reps), walking dumbbell lunges (PR on these 120s x8 steps each leg), hack squats (20 reps), inner thighs (25 reps), toe press machine (30-40 reps), seated calves (20 reps), elevators.
CoreDoug
Active member
Tuesday October 21, 2008 - Back
PR filled workout tonight. Barbell bent rows (PR), high hammer rows (PR), t-bar row (PR), Cybex row machine with holds, free motion pulldowns, rear delt pec deck, side serratus abs. Back is still a little achy but great workout. I felt like my lats were going to explode.
PR filled workout tonight. Barbell bent rows (PR), high hammer rows (PR), t-bar row (PR), Cybex row machine with holds, free motion pulldowns, rear delt pec deck, side serratus abs. Back is still a little achy but great workout. I felt like my lats were going to explode.
CoreDoug
Active member
Wednesday October 22, 2008 - Arms
Totally zoned in tonight. Painful pump! One arm rope pushdowns, skullcrushers (bar below head), overheard extension machine superset rope pushdowns, kickbacks, standing ez-bar curls, incline supinate curls, hammer curls, high preacher machine superset reverse ez-curls, dumbbell wrist curls, top wrist curls, rope abs.
Totally zoned in tonight. Painful pump! One arm rope pushdowns, skullcrushers (bar below head), overheard extension machine superset rope pushdowns, kickbacks, standing ez-bar curls, incline supinate curls, hammer curls, high preacher machine superset reverse ez-curls, dumbbell wrist curls, top wrist curls, rope abs.
CoreDoug
Active member
Thursday October 23, 3008 - Hams
Weird workout tonight. Felt strong and had some PRs but felt kind of wiped out. Laying leg curls (PR), super wide stance ATG smith squats really squeezing the hams and glutes (PR 405x5...that was a PR on this exercise by about 40 pounds!), one leg standing curls, glute ham hyperextensions, butt blaster (really cool machine that also hits your hams and quads), standing calves, slow seated calves, v-situps and side twists....sheesh I'm wiped! Great workout though.
Weird workout tonight. Felt strong and had some PRs but felt kind of wiped out. Laying leg curls (PR), super wide stance ATG smith squats really squeezing the hams and glutes (PR 405x5...that was a PR on this exercise by about 40 pounds!), one leg standing curls, glute ham hyperextensions, butt blaster (really cool machine that also hits your hams and quads), standing calves, slow seated calves, v-situps and side twists....sheesh I'm wiped! Great workout though.
CoreDoug
Active member
Friday October 24, 2008 - Shoulders/Traps
Goal was to be in an out tonight. What an awesome pump and strength was great! Smith machine military press touching chest (PR!), quad-sets of dumbbell lat raises, front raises, one arm standing alternating presses, and bent lat raises (holy pump! I was wrecked after 4 rounds of this!), cable row shrugs superset rear delt pec deck with holds, two sets of cable lat raises, high ab machine. Looking forward to a massage and watching the PSU game tomorrow. Big game against the Buckeyes!
Goal was to be in an out tonight. What an awesome pump and strength was great! Smith machine military press touching chest (PR!), quad-sets of dumbbell lat raises, front raises, one arm standing alternating presses, and bent lat raises (holy pump! I was wrecked after 4 rounds of this!), cable row shrugs superset rear delt pec deck with holds, two sets of cable lat raises, high ab machine. Looking forward to a massage and watching the PSU game tomorrow. Big game against the Buckeyes!
Guest
Guest
CoreDoug
Active member
That is next weekend!
Sporto
Active member
Seriously Doug, if you keep breaking PRs...how in the hell am I supposed to catch up with you?
Great work!I blame Jacob - he gives you all the goods!!!
Sporto