USP Lab tester log

Sunday March 29, 2009 - Quads and calves

Knees were feeling tight but better today. Leg extensions (PR), ATG leg press (hitting the bottom...these are hard!), ATG barbell squats (crazy pump at this point...left the last rep on the safety rack!), one leg bulgarian split squats, inner thigh machine, smith machine calves, toe press machine, straight leg ups, stretching.


Monday March 30, 2009 - Chest

My left shoulder/chest healed up 100% but now my right side seems to be strained a little. Still managed a strong workout but I was trying to be careful. Flat barbell bench, incline hammer press, flat dumbbell press, decline barbell press, flat fly machine, knee-ins, stretching.
 
Tuesday March 31, 2009 - Back

I had a crazy 14+ hour day of work but still made sure to get my back workout in. I was a little stressed out so I wanted to really mix things up tonight. I decided to do 10x10 with 405 on the deadlifts. I finished that in about 30 minutes (challenging but not too bad...I think I could have gone a touch heavier but by the 10th set I was fried). I then did 10x10 wide lat pulldown, 4x30 dumbbell shrugs, and side serratus abs. Fun workout.
 
CoreDoug said:
Tuesday March 31, 2009 - Back

I had a crazy 14+ hour day of work but still made sure to get my back workout in. I was a little stressed out so I wanted to really mix things up tonight. I decided to do 10x10 with 405 on the deadlifts. I finished that in about 30 minutes (challenging but not too bad...I think I could have gone a touch heavier but by the 10th set I was fried). I then did 10x10 wide lat pulldown, 4x30 dumbbell shrugs, and side serratus abs. Fun workout.
Click to expand...

Are you on product X?
 
Wednesday April 1, 2009 - Off


Thursday April 2, 2009 - Hams and Calves

Great Hammie workout with Steph tonight. Laying leg curl (PR), walking barbell lunges (PR), seated leg curls, romanian deadlifts, outer thigh machine, free motion toe press calves, cybex seated calves, v-situps, stretching.
 
Friday April 3, 2009 - Shoulder and arms

Fantastic pump tonight. One of the best I have had in a while. Forearm pain feeling better. Smith machine military press, bent over lat raises superset seated lat raises, dumbbell shrugs (holds) superset lat raise machine (holds), hammer strength preacher machine, rope pushdowns (slow), laying cable curls, v-pushdowns (slow), rope abs, stretching.


Saturday April 4, 2009 - Cardio

30 min incline treadmill.


Sunday April 5, 2009 - Quads and calves

I wanted to see how many reps I could get on ATG smith machine squats with 225. I gutted out 50 reps. I seriously thought I was going to die afterwards...my lungs were screaming....took me a good 10 minutes to feel normal again. I then did 10 sets of 20 reps with the stack on leg extensions, ATG heavy hack squats, leg press, inner thigh machine, leg press calves, standing calves, straight leg ups, stretching. Start USP Labs Product X stacked with Prime today.
 
CoreDoug said:
I seriously thought I was going to die afterwards...my lungs were screaming....took me a good 10 minutes to feel normal again.
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Just reading this brings back that leg workout I did out there that my legs will never forget...

Sporto
 
Monday April 6, 2009 - Chest

Nice workout tonight. Another great pump. Incline smith press, decline hammer press, flat smith press, incline hammer press, free motion cable flys superset incline press machine, weighted crunches on ball, stretching
 
Tuesday April 7, 2009 - Back

Completely crushed it! I slept like a rock and could barely wake up after this workout. Deadlifts, supported t-bar row, barbell rows, free motion wide pulldowns superset rear delt pec deck, low hammer row, side serratus abs, stretching.
 
Wednesday April 8, 2009 - Arms

My left forearm has been killing me the past couple of weeks. I still managed a good workout but I need to keep hitting the ART to work this problem out. One arm rope pushdowns, tricep dip machine, rope pushdowns (slow), overhead dumbbell extensions, barbell curls, slow and strict hammer curls (only did the 60s and used wraps but it still bothered me), preacher machine curls, one arm cable curls, dumbbell wrist curls behind and at side (hurt a little), high ab machine, stretching.
 
Thursday April 9, 2009 - Hams and calves

PRs-galore! Great workout tonight. Really crushed it. My achy knees were bothering me a little on the hacks but I felt very strong! Seated leg curls (PR), very wide stance hack squats (PR), laying leg curl (PR), glute ham hypers, outer thigh machine, toe press machine, seated calves, v-situps, stretching.
 
Friday April 10, 2009 - Shoulders and Traps

Another good one tonight. Hammer strength military press, free motion cable military press, heavy barbell shrugs, behind the back smith upright rows (great for a trap pump) superset rear delt fly machine, high face pulls superset lat raises, lat raise machine, rope abs, stretching.


Saturday April 11, 2009 - Cardip

30 min incline treadmill


Sunday April 12, 2009 - Quads and hams

Knees were feeling a little iffy but still hit a PR match on hack squats. I then went to laying leg curls (PR), squat leg press machine (nice motion), plate loaded ATG feet close squat machine, seated leg curls, inner thigh, weighted ab roller, stretching. Took some picture today. May post up a few later.
 
Monday April 13, 2009 - Chest, Lats, Shoulders

Starting up new split. Nice pump tonight. Fun workout. Incline smith press, mts high row, cable upright row, incline hammer press, reverse mts pulldown, dumbbell military, free motion seated fly, knee-ins, strecthing.


Tuesday April 14, 2009 - Arms and Calves

Started Core ABC Wild White Cherry today 7 scoops in a gallon jug...man that stuff is good! Its so easy to drink and dissolves perfectly! whoaheeee! and I had a ridiculous pump tonight. New brace for left forearm has been making huge difference in my tennis elbow. Rope pushdowns, seated cable overhead extensions, v-pushdown, strict barbell curls, strict seated support curls, high preacher machine, dumbbell wrist curls, free motion toe press, slow seated calves, rope abs, stretching. On second week of USP Labs product X...kicking in nice!
 
Been busy and out of town the past 4 days. Here is a quick run down of my training.

Wednesday April 15 - off

Thursday April 16 - Back Thickness/Rear Delts

Friday April 17 - Chest/Shoulders/Calves with Big James Carron

Saturday April 18 - Off. Judging the OCB Spirit of America

Sunday April 19 - Quads and Hams with James. James showed me his secret for massiveness; CTC (Cinnamon Toast Crunch). Maybe we can come out with a super anabolic product and call it Core CTC. LOL

Monday April 20 - Chest/Back/Traps. Felt pretty strong. I accidentally have been taking 5 product X instead of 4....Daddy Likey!
 
Tuesday April 21, 2009 - Arms and Calves

Left forearm is still being a pain but I still manage to bang out some solid workouts. Really good pump today. Barbell curls, v-pushdowns, cable preacher 21's, overheard dumbbell extensions, seated support strict dumbbell curls, overhead extension machine, dumbbell wrist curls, seated calves, toe press machine calves, v-situps, stretching.
 
Wednesday April 22, 2009 - Off

Thursday April 23, 2009 - Shoulders/Trap

Completely zoned in tonight and had an awesome workout. Felt very strong. Dumbbell military, lat raise machine superset rear delt fly machine, behind the back smith upright rows superset hammer grip front raises, barbell shrugs (explosive), cybex machine press (got the stack plus 45 for the first time), one set of dumbbell shrugs, rope abs, stretching.

Weight 221.6
 
Friday April 24, 2009 - Hams and calves

Strength was awesome today but I felt a little achy and my knees were bothering me. Romanian deadlifts (PR 495x7), one leg standing curls, tried wide squats but just didn't feel right on the knees and then did 2 sets of bulgarian split squats but again I felt achy in the knees, laying leg curls (PR), butt blaster superset outer thigh machine, seated calves, angle plate loaded calves, v-situps, stretching.


Saturday April 25, 2009 - Chest and Tris

Went to a large gun show today in VA. Quite the site. Just as the Arnold Classic has some good people watching so do gun shows lol. Chest strength was fantastic. Still nursing the forearm but elbow brace helps. Incline smith (felt really strong), flat leverage press, one arm incline hammer press, flat fly machine, v-pushdowns, overhead machine, close grip smith press, ab machine, stretching.


Sunday April 26, 2009 - Back and bis

Another solid workout and really good pump. I tried to really focus on strict form. T-bar support with reverse grip (felt different but good), close grip pulldowns, strict barbell curls, wide hammer lat pulldown with holds superset dumbbell shrugs, preacher curls, strict barbell curls, seated support curl machine, side serratus abs, stretching.
 
Monday April 28, 2009 - Off

Tuesday April 29, 2009 - Quads and Hams

Fan-freakin-tastic workout tonight. My legs were extremely pumped; I had trouble walking. My knees felt good last night and the pain was greatly reduced. Leg extensions, leg press squat machine superset hack squats, laying leg curls (my hammies have come up a ton in strength since my last comp), walking dumbbell lunges (worked up to 120's), barbell squats, inner thigh, stretching.
 
Wednesday April 29, 2009 - Chest/Lats/Shoulders

Legs are completely wrecked! Having trouble walking from yesterday. Good workout today. I hate our gym's back equipment though. The weight stacks are hidden and you can't stack on weight. I used to take the cages off to add on some plates but they flip out about that and now they said no more t-bar in the corner because it was ruining barbells. I told them I would bring in my own barbell. Trying to hold the man down! Won't be having that LOL. Flat dumbbell press, alternate grip on high hammer rows (grabbing top of machine), rear delt pec deck, incline MTS press, wide grip pulldowns (4x20 reps with the stack ugh! They seriously need a freestanding lat pulldown station!), smith machine military press, cable flys, standing ab machine, stretching.
 
CoreDoug said:
Wednesday April 29, 2009 - Chest/Lats/Shoulders

Legs are completely wrecked! Having trouble walking from yesterday. Good workout today. I hate our gym's back equipment though. The weight stacks are hidden and you can't stack on weight. I used to take the cages off to add on some plates but they flip out about that and now they said no more t-bar in the corner because it was ruining barbells. I told them I would bring in my own barbell. Trying to hold the man down! Won't be having that LOL. Flat dumbbell press, alternate grip on high hammer rows (grabbing top of machine), rear delt pec deck, incline MTS press, wide grip pulldowns (4x20 reps with the stack ugh! They seriously need a freestanding lat pulldown station!), smith machine military press, cable flys, standing ab machine, stretching.
Click to expand...


Time to switch gyms!

And the NEW Natural CORE ABC is VERY refreshing and better than all the artificial crap on the market..nice move!

The ingredient profile speaks for itself but the natural angle was brilliant, nice job!
 
USPLabs said:
Time to switch gyms!

And the NEW Natural CORE ABC is VERY refreshing and better than all the artificial crap on the market..nice move!

The ingredient profile speaks for itself but the natural angle was brilliant, nice job!
Click to expand...

Word up....Stuff is already flying off the shelves. I guess the people got what they wanted!
 
Thursday April 30, 2009 - Arms and calves

Even though my left forearm/brachioradialis is still bothering me, I am still getting a wicked pump and fell like my arms are growing. The pain in the forearm is annoying though. One arm rope pushdowns, overhead cable extensions, kneeling rope pushdowns, barbell curls, seated support dumbbell curls, preacher curl machine, dumbbell wrist curls, free motion toe presses, seated calves, upper ab crunches, stretching. I'm about 8 weeks into prime and 4 weeks into product X and I think I've hit the sweet spot!
 
Friday May 1, 2009 - Cardio

10 min bike. 20 min incline treadmill.


Saturday May 2, 2009 - Back thickness/Traps

Super busy day today but I still managed to get in a great workout. Strength was good and I was in a zone. Deadlifts, t-bar rows, high hammer rows, low hammer rows, hammer strength shrugs supserset free motion pulldowns, high face pulls, side serratus abs, stretching.


Sunday May 3, 2009 - Chest/Shoulder/Calves

Real nice workout with Big Steph today. Shoulder pump was great. Forearm feeling better. Incline barbell press, smith machine military press, incline leverage press, lat raise machine, flat flay machine superset rope front raise, plate loaded squat machine calves, seated calves, ab machine, stretching.


Monday May 4, 2009 - Cardio

30 min incline treadmill.
 
Nice work man. Keep it up..the new Core ABC looks good. I may pick some up this summer. :cool:
 
The new flavors are straight up awesome if I do say so myself! and they mix amazingly well.

Thanks buddy.
 
CoreDoug said:
The new flavors are straight up awesome if I do say so myself! and they mix amazingly well.

Thanks buddy.
Click to expand...

Ya the cherry sounds great...I have been looking for a new BCAA to use during lifts or with some intense cardio this summer and it just sounds good in the summer heat lol

Anyways keep going at it hard..and if your ever back in the Ashburn area let me know I'd love to get a chance to meet you.
 
Tuesday May 5, 2009 - Quads and Hams

Sweatin like a pig tonight...man it was hot in there. Awesome workout. I will be sore for days. Leg extensions, ATG hack squats, seated curls, squat press leg press superset ATG smith squats, walking barbell lunges (legs were jello at this point), outer thigh machine, straight leg ups, stretching.
 
Wednesday May 6, 2009 - Chest and Back

Had the opportunity to train with WNBF LW World Champ Brian Whitacre today. Always a great workout with him. Flat dumbbell press (I hit a PR of 150sx6 with no help at all....forearm, shoulders, etc felt healthy and strong), t-bar support rows, incline smith press (felt strong here too, hit 315 for a couple sets of 5), high hammer rows with slow negative and squeeze, flat fly machine, free motion lat pulldown, smith machine shrugs, side serratus abs, stretching.
 
Thursday May 7, 2009 - Arms and Calves

Nice pump tonight. Been keeping a little tighter form lately on arms and I'm getting a nice result. Rope pushdowns, barbell curls, overhead cable extensions, incline dumbbell curls, high extension machine, cable curls, dumbbell wrist curls, toe press machine, angle plate loaded calve machine, upper ab crunches, stretching. I have been sweating like a freakin' pig lately.
 
Friday May 8, 2009 - Shoulders/Traps

Hit up a good morning workout before hitting the road for a weekend in the wilderness of Central PA. Military machine, lat raise machine, rear delt fly machine, scaptions superset front raises, 200 reps with 315 barbell shrug, incline braced smith machine shrugs superset rear delt pec deck, MTS military press, standing ab machine, stretching.


Saturday May 9, 2009 - Off

Lots of walking/hiking/shooting. Invalid Link Removed


Sunday May 10, 2009 - Off

Long walk outside.


Monday May 11, 2009 - Quads, Hams, an Calves

Really good workout today! I was nice and rested and popped some ZAP. ATG Squat machine, leg press superset ATG barbell squats, plate loaded hamstring curl (great machine), plate loaded leg extension), hack squats, seated calves, donkey calves, seated hamstring curls, v-situps, stretching.
 
Tuesday May 12, 2009 - Chest and Tris

Fantastic workout even though tonight was the first time in about 5 years that I did not take any caffeine/stims preworkout :shock: I've been clearing out of some supps getting ready for contest prep in 2 weeks. Even though it took me a little longer to get going the pump and MM connection was great. One day later and my chest is more sore than it has been in a long while. Incline smith press, flat dumbbell press, one arm incline hammer press, free motion seated fly machine, v-pushdowns, overhead machine superset tricep dip machine, kneeling rope pushdowns, high ab machine, stretching.
 
Wednesday May 13, 2009 - Off


Thursday May 14, 2009 - Back and traps

All around awesome workout. Felt strong and really crushed it. Started with my best deadlift day in a while. Then moved on to barbell bent rows, dumbbell shrugs superset mts high row machine with holds, t-bar support, rope pulldowns with holds, cable row shrugs, side serratus abs, stretching.
 
Friday May 15,2009 - Shoulders and Biceps

Very happy with my strength this week. I had an awesome pump but my forearm was acting up a little. Smith machine military press (PR), one arm lat raise machine, front raises superset scaptions, rear delt fly machine, incline dumbbell curls, preacher cable curls, high cable curls, rope abs, stretching.


Saturday May 16, 2009 - Cardio

35 min incline treadmill.
 
Sunday May 17, 2009 - Quads and calves

Had a great 2 hour massage yesterday...was definitely needed! I also have been enjoying eating out lately as that will all stop next week when my prep 20 and 25 weeks out begins. Overall I am very pleased with the gains I have made this "offseason". I crushed PRs and will be starting this diet about the same weight as I did last time but leaner. I hope to step on stage a couple of pounds heavier and shredded. My joints have definitely taken a beating this year though. I'm battling some pretty bad knee pain and annoying forearm pain but I still seem to be having very solid workouts. The goal this contest prep will be to stay healthy! I have been out of SuperCissus for 10 days and I'm feeling the pain! I love my SuperCissus! Its a life saver.

My back was still sore from deads so Steph talked me into doing high rep smith squats instead of super heavy (smart!). Man after two sets of 20x315 ATG I could seriously not walk...my legs were so pumped it hurt. We then moved on to leg press, walking dumbbell lunges, leg extensions, inner thigh machine, toe press calves, plate loaded squat machine calves, straight leg raises, stretching.
 
Monday May 18, 2009 - Chest and tris

Crushfest tonight! Strength has been just great recently. Hit some PRs today. Got some videos of the 150 presses tonight. They are feeling lighter and lighter. Flat dumbbell bench, incline hammer press with x-reps, incline smith press with holds at the bottom, low incline flys with stretch, rope pushdowns, close grip barbell bench, overhead cable extensions, knee-ins, stretching.

150sx6 (and a half LOL)
[ame="http://www.youtube.com/watch?v=IOAu7Bp5NNY"]YouTube - Doug Miller Core Nutritionals Dumbbell Bench 150sx6[/ame]

150sx7 (help on 1) drop to 110sx10 (help on 1).
[ame="http://www.youtube.com/watch?v=kiWEtqIa0n4"]YouTube - Doug Miller Core Nutritionals Dumbbell Bench 150s drop 110s[/ame]

Notice the USP LABS MACHINE t-shirt!
 
CoreDoug said:
Monday May 18, 2009 - Chest and tris

Crushfest tonight! Strength has been just great recently. Hit some PRs today. Got some videos of the 150 presses tonight. They are feeling lighter and lighter. Flat dumbbell bench, incline hammer press with x-reps, incline smith press with holds at the bottom, low incline flys with stretch, rope pushdowns, close grip barbell bench, overhead cable extensions, knee-ins, stretching.

150sx6 (and a half LOL)
Invalid Link Removed

150sx7 (help on 1) drop to 110sx10 (help on 1).
Invalid Link Removed

Notice the USP LABS MACHINE t-shirt!
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I dissappointed Doug. The shirt looks brand new.
 
He must be like me -- it's such a cool shirt, kinda feel bad working out in it and getting it grimy! :D

Diggin' the DB's there bro, hella nice. What kind of #'s have you put up on flat bench BB lately?
 
snagency said:
He must be like me -- it's such a cool shirt, kinda feel bad working out in it and getting it grimy! :D

Diggin' the DB's there bro, hella nice. What kind of #'s have you put up on flat bench BB lately?
Click to expand...

Haven't benched in a long time. Not a huge fan of flat barbell. Back in December I think I hit like 315 for 6 or something like that.
 
Tuesday May 19, 2009 - Back/Traps

Decent workout tonight. Back was still a little tight from deads last Thursday but my strength was still good. T-bar support row (I really hate this machine), barbell rows, high hammer rows, Cybex row machine superset dumbbell shrugs, rope pulldowns with holds, high face pulls, side serratus abs, stretching.


Wednesday May 20, 2009 - Off
 
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