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Calibig46's USP Labs road to somewhere sponsored compounds log

Well destroyed my legs today and feeling fucking great! Had to improvise on Deadlift someone everyone else seemed to be doing those today so used dumbells instead. Did a couple of Rear delt exercises for good measure.
Here's what I ended up doing;

Leg sled
420x12 4 sets

Hack squats
290x10 2 sets
290x9

Leg extension
245x16
245x14
245x12
245x12

Straight leg dead lift with Dumbells
50x12 3 sets

Seated Calf raises (alternating)
65x10 3 sets

Nautilus glute drive
120x12 4 sets

ground based split squats
90x10, 8, 8

Bent over rear delt
75x12 2 sets
75x10 2 sets

Reverse pec deck
195x14, 12,12, 10
 
Yesterday I hammered back, biceps and shoulders. Felt great throughout the whole workout. Great energy and focus. Today I'm hitting chest and tri's.

Hammer Iso Lat pull 12 reps 60s
115x12, 12,10

T bar rows 12 reps 60s inside grip
160x12, 12, 10

Dumbell rows
95x14
95x12 3 sets

Pullover Lat machine
180x20, 18, 15

Seated Cable row wide grip
205x10, 9, 8

Preacher spider curls
95x14, 12, 12, 11

Hammer Dumbell curls
37.5x20, 16, 12

Incline reverse Dumbell rows
55x15
60x10, 8

Side Lat Dumbell raises
40x12, 12, 10

Dumbell shoulder press(angle) 12 reps
70x12, 10, 6

Cable cross shoulder pull
130x12, 12, 10

Single arm Cable raises
40x12 3 sets
 
Chest and tri's yesterday. Another great workout with tons of energy. Progress is moving in the right direction. Today is an off day from the weights so just some cardio. Going to hit 20 minutes on the treadmill and 10-15 minutes on the row machine and a walk around the neighborhood for a few miles later in the afternoon. Nothing too intense.

Triceps rope extensions
80x8, 7, 7

Dumbell triceps overhead extension
80x15, 14, 10

Dumbell kickbacks
65x12 3 sets

Skull crushers
90x12, 8, 7

Pec deck
210x10, 7, 6

Flat bench Smith
185x12, 10, 10

Arnold Pullover
80x14, 12, 10

Incline barbell bench SMITH machine
190x12, 12, 12, 9

Dumbell Incline flyes
40x16, 12, 10

Standing Calf raises
420x45,, 30, 22
 
Leg day today! Felt great throughout the workout. The workout after an off day is usually pretty good. Threw in a couple rear delt exercises too.

Belt squat
220x16
240x12, 10, 9

Isolated Hamstring curls single leg seat
Left leg 30x14 3 sets (tore the hammy almost 2 months ago so taking it easy with the left for now)
Right leg 65x14 3 sets

Pendulum squats
65x12 2 sets
65x11
65x10

Leg extension
155x12 8 sets

Seated Calf raises (alternating)
65x12 4 sets

Single leg lunges
20lb Dumbells
14x3 sets

Bent over rear delt Dumbell raises
75x16, 14, 13, 12

Reverse pec deck
200x13,12, 10, 10
 
Been a busy week this week and the weekend is going to be pretty busy as well with some extra work I picked up. Off day/cardio today. 20 minutes treadmill 15 minutes rowing. Pins are still going smooth and keeping up with the nutrition even with the hectic schedule this week. Feeling great with enough energy to get me through these long days. Can't wait for leg day tomorrow! 💪😍💪🎉🎉
 
Calibig46 said:
Been a busy week this week and the weekend is going to be pretty busy as well with some extra work I picked up. Off day/cardio today. 20 minutes treadmill 15 minutes rowing. Pins are still going smooth and keeping up with the nutrition even with the hectic schedule this week. Feeling great with enough energy to get me through these long days. Can't wait for leg day tomorrow! 💪😍💪🎉🎉
Click to expand...
Any progress or update pics brother?
 
It's my busy time of year for work. Only going to get busier over the next 6 weeks. I don't spend much time on social media since I'm constantly in meetings and driving to multiple locations daily. Best part is I do make up my schedule daily and never miss any workouts as those are worked into my schedule. Keeping diet on track is pretty easy to do. I have a scale in my car, office and at home. I have a cooler I pack up daily and goes with me everywhere.

Did chest and tri's yesterday.

Single arm tricep extension
40x16,12, 12, 11

Dumbell triceps oh
85x16, 14, 12, 12

Skull crushers
90x13, 9, 8

Pec deck
210x12, 11,11,10

Arnold Pullover
85x12, 9, 8, 7

incline barbell bench smith machine
195x14, 12, 9, 7

Dumbell Incline flyes
45x14, 12, 10

Standing Calf raises
435x42, 34, 32

Today is off day from weights. Cardio 20 minutes treadmill, 15 minutes row machine and 3-5 mile walk.

Tomorrow going to hammer out back, biceps and shoulders 👍💪
 
Had been feeling kind of fatigued the past few days and just went a bit lighter on my workouts. Yesterday felt much better and smashed my leg workout.

Did chest, tri's and shoulders today .

Single arm tricep extension cable
40x12, 12,10

Dumbell triceps oh
85x12, 10, 9

Dumbell kickbacks
65x14, 12, 12

Pec deck
210x12, 10, 8

Flat bench Smith
165x16, 14, 10

Arnold Pullover 45s
85x14, 12, 10

incline barbell bench SMITH machine
205x12, 11, 8, 7

Cable decline flyes
50x18, 15, 12

Dumbell Incline flyes
45x14, 11, 8

Rear delt machine
200x12, 12, 10

Lat Dumbell raises 12 reps
40x12, 12, 10

Bent over rear delt raises 12 reps
85x12, 12,10

Cable cross shoulder pull
73x14, 12, 11

Here's an interesting new study: The sleep switch that builds muscle, burns fat, and boosts brainpower | ScienceDaily The sleep switch that builds muscle, burns fat, and boosts brainpower
 
Figured out why I was feeling fatigued and lethargic the other week. Turns out I had whatever virus is going around. Last Wednesday ended up waking up with a bit of a fever and sinuses dumping. Took 2 days off in a row and been back on track and feeling great since. Destroyed legs again yesterday. Hammering out chest tri's and shoulders later today.

Leg press
470x12, 12, 12, 10

Hack squats
310x12, 9, 8

Leg extension
245x16, 14, 10, 9

Straight leg dead lift
155x12 3 sets

Nautilus glute drive
140x12 3 sets

ground based split squats
90x10, 10, 8
 
And chest tri's and shoulders blasted.

Single arm tricep extension
60x14,14, 14

Dumbell triceps oh
85x10, 8, 6

Dumbell kickbacks
65x16, 14, 10

SKULL CRUSHERS
90x12, 10, 8, 7

Pec deck
210x12, 10, 7

Flat bench flyes Dumbell
40x14, 11, 9

Arnold Pullover
85x15, 10, 8

incline barbell bench SMITH machine
205x12, 10, 7, 5

Dumbell Incline flyes
45x16, 12, 10

Standing Calf raises
435x42, 34, 32

Face pulls
150x30, 22, 22, 18

Lat Dumbell raises
40x12, 12, 10

Bent over rear delt raises
9x10, 8, 7

Single arm Cable raises
40x14, 14, 12
 
Today was an off day from the weights. Did 30 minutes of cardio and did a 4 mile hike. I changed up my routine a bit. Started doing 3 days of weights with an off day on the 4th day and then repeating. So it goes day 1 back, biceps and shoulders. Day 2 legs and day 3 chest tri's and shoulders. Since I really want to get some extra work on the delts. Seems to be working as I'm seeing the rear delt development that I've been looking for. I also shaved one to 2 exercises off each other muscle group except legs. Seems to have spurred some more growth and development. I wasn't quite seeing the results I wanted in the other muscle groups before and my thought was maybe I was over training or maybe I just needed to change things up. Either way progress is being made.
 
Nood said:
What happened to the log bro?
Was getting good 👍
Click to expand...
Lots of working. My busy time of year. Going to update more in depth later. But everything is still going well. Getting my workouts in and diet still locked in even with the hectic schedule. Getting bloodwork drawn today so results should be in early next week for that.
 
Calibig46 said:
Lots of working. My busy time of year. Going to update more in depth later. But everything is still going well. Getting my workouts in and diet still locked in even with the hectic schedule. Getting bloodwork drawn today so results should be in early next week for that.
Click to expand...
Yeah I get it! If you need more supplies just reach out to @US-pharmacies.. I’m sure he would help out. Look forward to your results 🍻
 

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