[semper27]

I choose not to live in my residual, I WILL capture the desire of my vision and inch towards my new goal. I whole heartedly believe the quote, " Your body can achieve what your mind truely believes. I WILL take hold of my new vision and refuse to let it go. The faster you learn to believe in yourself, the faster other's will believe in you and give you that extra push that may be needed for you to obtain the final product. I have very much learned to believe in my self and believe that my goals are possible, maintaining complete focus on achieving the end result that I desire. I have made it a conviction and I WILL succeed!

Each and every one of us are the creator's of our own self. If you want something bad enough, the sacrifices along the way will be minute because of the want and desire is so strong. I have come to realize that we are the solution to our own self. Do not put the blame on other's if you give up on you. Only one person can control your desire and vision and that person is you. You are in complete control of your self, no one else!

That is my new revised version of what I wrote during my 2007 show prep and I'm ready to get an intense off-season underway! I've learned so much about my body and being during my 2008 show prep and have no doubt that this will be my most productive off-season to date. I know my strengths and weaknesses and will focus whole heartedly to even things out and GROW. When it's time to step on the Pro stage, my fellow competitors will know that I'm coming. As my great friend and virtual training partner, Father Flex, has said time and time again.... "We are not going to be fillers in Pro Shows.... They will know who we are!!!"

I've got "approximately" 32 weeks to make some transforming gains in my upper body. I know what I've got to do and accept the challenge with open arms. Intensity, smart training and rest will ultimately create the vision that I have. IT WILL BE DONE!

My plan is to change my training protocols every 6-8 weeks. This will keep things intense, break monotony and prevent stalling out/burn out. Some of my workouts will be shorter in duration but the intensity will be tripled. Each workout will be ultra efficient and to the point. I will definately be after PR's in the weeks/months to come but I am not trying to become a powerlifter. Form first, strength second. I will keep belts, straps and wraps to a bare minimum and utilize them only when absolutely necessary. I feel that one can rely too much on these tools and they can somewhat act as a crutch that you can't do without once you use them all the time. People tend to train too heavy and end up losing the feel of the contracting muscle in favor of moving heavy objects. Again, I am not a powerlifter and not concerned about the numbers. As Layne (st8flexed) has coined... "In bodybuilding, is some of it determined by genetics?...Sure, some of it determined by structure? Sure... But there's one thing you can control... that's whether somebody will beat you because they worked harder than you.... There's no excuse for that happening!"

THE PROTOCOL... (Duration 6-8 weeks)

The protocol that I intend on running for the next 6-8 weeks is unlike anything that I've ever tried before. I expect to yield nothing but growth as it will be a shock to my body. Gym time will be shorter in duration than what I'm accustom to, with extra rest days, something that I'm not accustom to.

The plan is to train four days a week, hitting each body part once a week with great intensity, hard and heavy. Since my focus is upper body and back during the off-season, I will hit back twice per week. One heavy, the other, more of a hypertrophy routine. The muscle worked will be hit with very high intensity and strict form I will work up to 1-2 all-out sets in the 6-10 rep range and if I can muster a training partner an additional forced rep or two will be worked in the mix as well. This is a similar training protocol created by Dorian Yates with a few minor twists. His approach was intensity based and quoted..."If you shoot a person through the heart with a bullet---he's dead. No need to pump more bullets into the body." "Hit a muscle hard! Tax muscles past capacity; decimate the target."

On off days, I will perform HIIT intervals 1-2 times per week.

THE SPLIT

Mon Back
Tues Chest/Biceps
Weds Off / Cardio-Abs
Thurs Legs
Fri Light Back/Shoulders/Traps/Tri's
Sat Off / Cardio-Abs
Sun Total Rest Day

During the off-season I do not plan to be robotic in nature in regards to diet. I will follow my macro nutrient intake but will allow myself to go out a few times per month. I've come to love Ruby Tuesday's and the salad bar and I will have an occasional Bob Evans or IHOP venture but only after a brutal leg day!!!

I'm looking forward to having a SOLID and PRODUCTIVE off-season. The summer of 2009 will be here before we know it! It's time to DO WORK and bring the nasty.

[semper27]

Today is the first day of my new protocol. I blasted the back with crazy intensity! My strength is coming along great but will not sacrifice form "just" to move weight. Form first...strength second. I'm really focusing on the mind/muscle connection and feeling the muscle work with each rep. The workout went better than expected and the pump/burn that was created was unreal! Time to get the GROWZ on!!!

Recap

BACK
Nautilus Pullovers
2 Warm ups: 1 top set

Hammer Strength Pull Downs
2 Warms ups: 2 top sets1*

Barbell Rows
1 Warm up: 2 top sets

One-arm Rows
2 top sets

Cable Rows (overhand grip, straight bar attachment)
2 top sets

Nautilus Rear-Delt Machine
1 warm up: 2 top sets

Bent Over Laterals
2 top sets

Rack Deads
1 top set

Hyperextensions
1 top set

[DreamWeaver]

I made a similar declaration when I decided to compete as a bodybuilder, declarations like this really help with the focus. I am jealous that you are able to work so hard, as a shoulder injury is holding me back. Well could be worse I am not sidelined. I miss the ball breaking workouts though.

[USPLabs]

Originally Posted by semper27

I choose not to live in my residual, I WILL capture the desire of my vision and inch towards my new goal. I whole heartedly believe the quote, " Your body can achieve what your mind truely believes. I WILL take hold of my new vision and refuse to let it go. The faster you learn to believe in yourself, the faster other's will believe in you and give you that extra push that may be needed for you to obtain the final product. I have very much learned to believe in my self and believe that my goals are possible, maintaining complete focus on achieving the end result that I desire. I have made it a conviction and I WILL succeed!

Each and every one of us are the creator's of our own self. If you want something bad enough, the sacrifices along the way will be minute because of the want and desire is so strong. I have come to realize that we are the solution to our own self. Do not put the blame on other's if you give up on you. Only one person can control your desire and vision and that person is you. You are in complete control of your self, no one else!

That is my new revised version of what I wrote during my 2007 show prep and I'm ready to get an intense off-season underway! I've learned so much about my body and being during my 2008 show prep and have no doubt that this will be my most productive off-season to date. I know my strengths and weaknesses and will focus whole heartedly to even things out and GROW. When it's time to step on the Pro stage, my fellow competitors will know that I'm coming. As my great friend and virtual training partner, Father Flex, has said time and time again.... "We are not going to be fillers in Pro Shows.... They will know who we are!!!"

I've got "approximately" 32 weeks to make some transforming gains in my upper body. I know what I've got to do and accept the challenge with open arms. Intensity, smart training and rest will ultimately create the vision that I have. IT WILL BE DONE!

My plan is to change my training protocols every 6-8 weeks. This will keep things intense, break monotony and prevent stalling out/burn out. Some of my workouts will be shorter in duration but the intensity will be tripled. Each workout will be ultra efficient and to the point. I will definately be after PR's in the weeks/months to come but I am not trying to become a powerlifter. Form first, strength second. I will keep belts, straps and wraps to a bare minimum and utilize them only when absolutely necessary. I feel that one can rely too much on these tools and they can somewhat act as a crutch that you can't do without once you use them all the time. People tend to train too heavy and end up losing the feel of the contracting muscle in favor of moving heavy objects. Again, I am not a powerlifter and not concerned about the numbers. As Layne (st8flexed) has coined... "In bodybuilding, is some of it determined by genetics?...Sure, some of it determined by structure? Sure... But there's one thing you can control... that's whether somebody will beat you because they worked harder than you.... There's no excuse for that happening!"

THE PROTOCOL... (Duration 6-8 weeks)

The protocol that I intend on running for the next 6-8 weeks is unlike anything that I've ever tried before. I expect to yield nothing but growth as it will be a shock to my body. Gym time will be shorter in duration than what I'm accustom to, with extra rest days, something that I'm not accustom to.

The plan is to train four days a week, hitting each body part once a week with great intensity, hard and heavy. Since my focus is upper body and back during the off-season, I will hit back twice per week. One heavy, the other, more of a hypertrophy routine. The muscle worked will be hit with very high intensity and strict form I will work up to 1-2 all-out sets in the 6-10 rep range and if I can muster a training partner an additional forced rep or two will be worked in the mix as well. This is a similar training protocol created by Dorian Yates with a few minor twists. His approach was intensity based and quoted..."If you shoot a person through the heart with a bullet---he's dead. No need to pump more bullets into the body." "Hit a muscle hard! Tax muscles past capacity; decimate the target."

On off days, I will perform HIIT intervals 1-2 times per week.

THE SPLIT

Mon Back
Tues Chest/Biceps
Weds Off / Cardio-Abs
Thurs Legs
Fri Light Back/Shoulders/Traps/Tri's
Sat Off / Cardio-Abs
Sun Total Rest Day

During the off-season I do not plan to be robotic in nature in regards to diet. I will follow my macro nutrient intake but will allow myself to go out a few times per month. I've come to love Ruby Tuesday's and the salad bar and I will have an occasional Bob Evans or IHOP venture but only after a brutal leg day!!!

I'm looking forward to having a SOLID and PRODUCTIVE off-season. The summer of 2009 will be here before we know it! It's time to DO WORK and bring the nasty.

What I often tell my self "if not me than who."

[aefx2387]

Better words have never been spoken, you know how to attain the freakiest conditioning and now its time to slap on some more lean muscle.

Ever since reading about your trip to the ruby tuesdays salad bar, all i can think of is doing the same post contest, and i've never even had it before. I can't wait.

[semper27]

Intensity was absolute this morning. I crushed the workout and really feel that awesome gains are on their way. I'm really taking a liking to this style of training and I'm definately feeling the aftermath of yesterdays back workout. I was able to get a spot on a few sets that allowed me to bang out a couple of forced reps. I don't plan on doing too many forced reps but every other workout or so I'll throw a few in. The mind/muscle connection was completely on track and felt as if I recruited every fiber possible on all top sets. Good things are coming!

I've never slacked at working as hard as I can but since my show things are truely different. It's hard to explain and for lack of a better explanation, it's like each workout has more purpose than before. My drive and determination have increased ten-fold. Can't wait to train with Finkbiner on the 28th!!!

Training

CHEST (heavy)
Incline Hammer Strength
3 warm ups: 2 top sets

Free Motion Press
2 warm ups: 2 top sets

Incline Cable Flyes
2 top sets

Cable Crossovers
1 top sets

BICEPS (heavy)
EZ Bar Curls
1 warm up: 1 top set

Hammer Curls
2 top sets

Nautilus Curls
1 top set (negative eccentrics)

[borobulker]

GREAT posting. This is going to be a great thread!

Good luck buddy!

[bolt10]

I am in for this one just like your last log

[semper27]

Today was cardio and ab work. I decided against HIIT intervals for the fact that tomorrow is my much anticipated leg day. I kept the cardio moderately intense by walking on the treadmill utilizing several different inclines, 4%-10%, and varied the speeds from 3.2 mph - 4.5 mph, for 20 minutes total time. I'm a firm believer in off-season cardio at least twice per week. I've found that this protocol works best for my body. I will more than likely roll with a session of HIIT intervals on my second cardio day for 10-15 intervals. I also worked abs with moderate weight. I have never done too much weighted ab work so this will be a great shock to my core. Abs are worked at a fast pace while maintaining complete focus on breathing and "flexing" the abdominal cavity. Many people simply squeeze their abs during the movement. There's nothing wrong with this as it will stimulate the muscle but my focus is to tap in to the mind/muscle connection and create the exact same feel I get while performing a hands overhead abdominal pose. In my opinion there is a big difference in the feel of the contraction when performing ab work in this manner. Leg day tomorrow!

[semper27]

Today was my much anticipated leg day utilizing my current protocol. The workout took approx. 35 minutes and the intensity was DEEEEEP! I began the workout with leg extensions, leg press and finally squats. I've always began my previous leg day protocols with squats but have switched things up accordingly to stimulate the quads in a more direct manor. Essentially it's a type of pre-exhaust method that will allow me to really focus on the feel and work the quad muscle thoroughly. By the time I get to squats, I have to use much less weight as my quads are about 3/4 fried from the previous exercises. I really liked how this workout played out. On my bonus set of Walking DB lunges I did in fact dry heave several times. Same thing happened on my top set of barbell calve raises. I'm not chasing PR's but they will come soon enough, there's no other choice!!! I'm solely focusing on perfecting the movement and nailing the mind/muscle connection. This is only the beginning!!!

{Per Laziebones request... I decided to post some of today's numbers.}

* Leg Extensions
2 warm ups: 1 top set (320 x 12)

* Leg Press
1 warm up: 1 top set (14 plates x 12)

* Squats (below parallel)
1 warm up: 1 top set (225 x 12)

* Lying Leg Curls
1 warm up: 1 top set (130 x 10)

* DB Stiff Legged Deads
1 top set (125's x 10)

* Single Leg Curls
1 top set (70's x 10)

* Standing Barbell Calf Raises
1 warm up: 1 top set (500 x 9)

* Seated Calf Raises
1 top set (4 plates x 20)

Warm up sets are moderate range weights.

[DreamWeaver]

This looks a lot like some routines I've done. Yah the leg press machine is great for pre-exhausts, I don't have a lot of other use for it unless you talking single leg...

[semper27]

Another awesome day of "NEXT LEVEL" training in the books! Phenomenal workout this morning! The workout was complete in approx. 45 minutes and that included a few mintutes of Jabronie talk time as well. There's always one or two people that always want to strike a conversation in the middle of training. The main focus of today's training was Shoulders/Traps/Tri's but also included a semi-light back superset with a hypertrophy mix. The back portion was very short but intense and worked a great pump. Still hell bent on perfecting form on all movements and strength is without question following right along. After the workout I spent about 10 minutes squeezing and holding peak contractions with both shoulders and tri's. Not really "posing" movements, just positioning the muscle where I can create the best contraction.

*Side Note* (somewhat bitter and I apologize before hand)
I was always taught that if you have nothing nice to say, you should keep your mouth shut. The point being... The light weight that was in the overall with me.... (bless his "little" heart ) Has been posting that he really thinks he should have won and got beat by a guy with freaky legs and absolutely no upper body. Mind you... I realize that I must bring up my upper body and it will be done. Trust me on this. I believe he's bitter for the fact that he has been trying for a Pro Card for quite some time and along came Semper to ruin his day. He did look really good but lacked any conditioning. If you are in fact reading this entry my friend. I honestly hope that you win your Pro Card. I would love to meet you in an overall once again. I really do appreciate the sly comment. It gives me that much more drive and determination. Lastly, better luck next time.

Training:

LIGHT BACK (superset)
* Semi Wide Lat Pulldowns {superset} DB Rows*
1 warm up: 2 top sets

* Rear Delt Cables (lying on floor)
1 warm up: 2 top sets

SHOULDERS
* Free Motion Press
2 warm up: 2 top sets

* Seated DB Side Laterals
1 warm up: 2 top sets (drop set on final set)

* Single Arm Cable Laterals
2 top sets

TRAPS
* Smith Machine Shrugs
3 sets: 1 overhand 405 x 10, 1 behind back 315 x 10, 1 single arm 135 x 10

TRICEPS
* V-Grip Pushdowns
1 warm up: 2 top sets

* Incline French Press (Hamer Grip)
1 top set

[semper27]

Kicked off the beginning of week #2 by thrashing the back from all angles. Since bringing up my back and upper body is the priority for the off-season, I give back it's own day. It's a nice change up from previous routines and anticipating awesome results. I could tell that my strength had increased from last weeks workout and wanted to try and move more weight but didn't want to sacrifice form. Slow and steady WILL when the race. For those who haven't tried the reverse nautilus pullovers, you've got to give them a try. Any pullover machine will do the trick. If done correctly it will set your lats on fire! My top set on these was 200 lbs pullovers for 10 reps. Lats were blazed!

Training

BACK
Nautilus Pullovers
2 Warm ups: 1 top set

Hammer Strength Pull Downs
2 Warms ups: 2 top sets

Barbell Rows
1 Warm up: 2 top sets

One-arm Rows
2 top sets

Cable Rows (overhand grip, straight bar attachment)
2 top sets

Nautilus Rear-Delt Machine
1 warm up: 1 top set

Incline DB Laterals
2 top sets

Rack Deads
1 top set / 1 drop set

Hyperextensions
1 top set

[semper27]

Target DECIMATED! Started thinking about today's workout shortly after the completion of yesterdays back protocol. The strides that must be taken must be ginormous in nature and every ounce of intensity must be carried from the previous workout to the next and efforts from week to week must be doubled. Today's training was undoubtedly a superior workout compared to last week. I really had the mind/muscle connection in full effect and the pump and fullness in both chest and tri's definately spoke for themselves, not to mention crazy vascularity. I KNOW growth is occuring as we speak as my strength and form are on que. This is only week 2 of the current split and can't wait for Bill to critique my progress on the 28th. I feel that I'm completely taking advantage of the post show window of opportunity. I implemented stabilizer ball flyes, per Animals recommendation, and brutal does not even begin to describe them. Max muscle fiber recruitment to the core! Tomorrow will be groceries, rest, rest, recovery and rest some more. I plan on performing a 30-40 min. session of low intensity cardio and a mixture of heavy and light ab work as well.

Training

CHEST (heavy)
Incline Hammer Strength
3 warm ups: 2 top sets

Free Motion Press
2 warm ups: 1 top sets

Stabilizer Ball Flyes
2 warm up: 2 top sets

Cable Crossovers
1 top set

Steeeeep Incline Pushups
1 set (bodyweight)

BICEPS (heavy)
EZ Bar Curls
1 warm up: 1 top set

Hammer Curls
1 top set / 1 drop set

Nautilus Curls
2 top sets