[semper27]

Had a GREAT workout this morning! Today was upper body power day and the intensity was phenomenal. Pretty much stuck with the same exercises as last week but definately moved up in weight. Strength has been steadily going up over the past couple of weeks and WILL continue to go up in to show prep! I'm really feelin the High Rope Pulls and think this was a much needed addition to help blow up my mid/upper back.

Recap:

BACK:
1) Rack Deads: 4 sets
2) High Rope Pulls: 3 sets (worked up to stack plus 75 lbs x 10)
3) Cable Rows *superset* Machine Pullovers: 3 sets (final was drop set x 25)

SHOULDERS:
1) Shoulder Press: 3 sets
2) Side Laterals: 3 sets (single and double arm)

CHEST:
1) HS Chest Press: 3 sets
2) Incline Free Motion Flyes *superset* Neg. Explosion Pushups: 2 sets

BI'S/TRI'S: (Superset's)
1) Incline DB Curls: 3 sets
2) Cambered Bar Tricep Pushdown: 3 sets

1) EZ Bar Preachers: 2 sets
2) Overhead Tricep Ext.: 2 sets

[fishfan]

USPLABS I would love a hefty bag of ur supps..they seem to be really working for semper. I would love to try them out and give before and afer pics.

[USPLabs]

Originally Posted by fishfan

USPLABS I would love a hefty bag of ur supps..they seem to be really working for semper. I would love to try them out and give before and afer pics.

www.nutraplanet.com

[semper27]

Wow!!! Totally destroyed the legs today!!! Pumped to the bone and my lungs felt like they were on the verge of popping! Awesome feeling!!! Yesterday's back routine really has my back fried and this means nothing but growth. Face the pain and smile. I recorded my final set of seated calves and it felt like they were torn in two after the stretch! Tomorrow is Low Intensity Cardio/Abs and REST... Much needed after two of the best workouts to date!

Recap:

1) Hack Squats: 3 sets
2) Leg Ext: 3 sets (stack plus 25)
3) Glute Ham Raise: 3 sets (10 lbs db each hand x 6)
4) Dbl Lying Leg Curl: 2 sets
5) Seated Leg Curl: 1 set
6) Seated Calves *superset* Standing Bodyweight: 3 sets

**I apologize for the growning... didn't realize I was til I viewed it myself.

[semper27]

Very simple yet productive cardio session this morning. I kicked off the workout with 15 min. of continuous ab work, performing various ab exercises.... reverse crunches on an incline, bodyweight obliques, standing rope crunches, kneeling rope crunches, frog crunches and v-ups. I began cardio with a 5 min. warm up on the stationary bike to get the blood flowing in the legs and then performed 6 HIIT intervals, followed by a one minute cool down period. I then walked on the treadmill for 20 min. at 3%... I immediately jumped back on the bike and completed 3 HIIT intervals plus a 2 min. cool down. I have an hour long massage scheduled for this afternoon.... I'm sure I'll be down for the count after this!!! Can't wait to tear it up again tomorrow!!! Time to blow up the back!!! I LOVE THIS SH*T!!!!

[bolt10]

Dang your calves are freakin insane man. Well that and your legs are shredded. Very intense lifts with great form. I have been meaning to comment and say i like those high pulls you did for back day. I am gonna give those a try soon.

[snagency]

Originally Posted by semper27

various ab exercises.... reverse crunches on an incline, bodyweight obliques, standing rope crunches, kneeling rope crunches, frog crunches and v-ups.

looks a lot like my ab routine semp, good stuff.
yeah, speaking of high pulls (bolts post) i needed something different to do & liked those as well, added them in my routine this morning. like the rom a lot.
looking good dude, great form. seems like you could pull a show off this w/e..

[kabuki]

Nice log man! You are damn lean and good luck at your competition.

[semper27]

Thanks guys!!!

I really like the ROM on the high rope pulls. Awesome stretch and contraction.

I plan on beginning my show prep on April 6. I'm shootin for an August 2nd Pro Qualifier. I may not be a MASS Monster yet but I will NOT be out-conditioned. I'm after diligently hammerin away!

[semper27]

Just in from the lab and completed the mission of blowin up both back and chest! I felt like I could've been in there all day with the amount of intensity I brought this morning. I really focused on the contractions in all movements, forcing every possible drop of blood and the pump was completely insane. I'm very much looking forward to blasting legs tomorrow!!! Time to feed!!!

Recap:

BACK:
1) Weighted Pullups: 4 sets
2) Bent Over Row: 3 sets
3) Free Motion Pulldown: 3 sets
4) D-Ring Cable Rows: 3 sets (single arm)

CHEST:
1) Flat DB Press: 3 sets
2) Incline Free Motion: 3 sets
3) Free Motion Flyes: 3 sets (3 angles)
4) Incline Negative/Explosion Pushups: 1 set

[semper27]

Just finished a lower body hypertrophy workout! My legs are trembling as I type this and completely engourged with blood. The workout was as intense as ever and implemented tip-toe squats in the smith machine for the first time ever. I must say that these are more brutal than I ever imagined. I've never done these but plan on making it a staple in my leg routine for the next several weeks. It felt as if it hit fibers that haven't been tapped into yet and to me, that means GROWTH! My final quad exersise was "rollin 30's" for one straight set in the smith machine with heels touching, going ATG. The feeling after this leg workout was like I've never worked legs before!!!

**I'm not sure how much I weigh but will weigh on Tuesday morning. My current macro's are 240/400/65.

Recap:
LEGS-HYPERTROPHY:

1) Tip-Toe Smith Squats: 3 sets...135, 155, 175 (2 count pauses)
2) Nautilus Leg Press: 2 sets
3) Leg Ext *supersett* BB Lunges: 3 sets... Lunges...135, 155, 135 (10 each leg, 20 steps total)
4) Rollin' 30's: 1 set...135 (heels together, ATG, straight set)
5) Dbl Leg Curl: 3 sets (inner, outter, mid)
6) Seated Leg Curl: 3 sets (inner outter, mid)
7) Free Motion Calves: 2 sets *superset* Standing Calves

[snagency]

Originally Posted by semper27

My current macro's are 240/400/65.

nice! love that carb intake, you sure are making great use of the P-Slin/AP..

1) Tip-Toe Smith Squats: 3 sets...135, 155, 175 (2 count pauses)
2) Nautilus Leg Press: 2 sets
3) Leg Ext *supersett* BB Lunges: 3 sets... Lunges...135, 155, 135 (10 each leg, 20 steps total)
4) Rollin' 30's: 1 set...135 (heels together, ATG, straight set)
5) Dbl Leg Curl: 3 sets (inner, outter, mid)
6) Seated Leg Curl: 3 sets (inner outter, mid)
7) Free Motion Calves: 2 sets *superset* Standing Calves

like this format.. maybe you could shoot a vid of these tip-toe squats? never heard of before, would like to check 'em out.

[semper27]

Will post up a video of them next Friday!

[semper27]

SOLID workout this morning! I trained shoulder's, bi's and tri's and was able to push my shoulder's much harder today. No pain or discomfort in any shoulder movements! I worked up to 105's for 8 on seated DB shoulder press. Haven't been able to go that heavy in months. Got excited about it! I also worked up to 35 lb side laterals as well. I felt I had more in the tank but slowly easing in to heavier shoulder movements. Bi's and Tri's were performed with supersets and had a skin stretching pump when complete. Since tomorrow is Easter I'm taking a complete day off from training....cardio etc... It will be nice to give my CNS a total day off to recoup. TIME TO GET MY FEED ON!!!

Recap:

SHOULDER'S:

1) Seated DB Press: 3 sets (105's x 8)
2) Side Laterals: 2 sets
3) Bent Over Laterals: 2 sets
BONUS: Rollin' 30's/side laterals
4) Free Motion Shrugs: 2 sets

BI'S/TRI'S (superset's)

1) Hammer Curls: 4 sets (final set, 80's x 6)
2) Skull Crushers: 4 sets

1) Close Grip EZ-Bar: 3 sets
2) Over Head Single Arm Rope Ext: 3 sets

[semper27]

Phenomenal workout this morning! The complete day off from training yesterday seemed to really allow my body to recover and I felt rested and ready! Again, no shoulder issues what so ever! This is a big relief since I've been battling it for quite a while. I felt strong on all exercises and can't wait to push myself even harder in the workouts ahead. Show prep is about to begin in a couple of weeks and I anticipating it a great deal. Little does my competition know, I've actually been preppin' since my show last year! Rep by rep, bite by bite. I'm without doubt bringin a different package this year and WILL, without question, out-condition my previous self.

Recap:

BACK-
1) Rack Deads: 3 sets (final was a dropset, 500 x 4, 405 x 10, 14 reps total)
2) Reverse Machine Pullovers: 3 sets (brutal on the lats)
3) High Rope Pulls: 3 sets (final set 270 x 12)
4) Single Arm D-Ring Rows: 2 x 12

SHOULDERS-
1) Nautilus Shoulder Press: 3 sets
2) Free Motion Laterals: 2 sets

CHEST:
1) Incline DB Press: 3 sets (110's x 8)
2) Free Motion Flyes *superset* Negative/Explosion Pushup's

BI'S/TRI'S (supersets)
1) Wide BB Curls: 3 sets
2) Reverse Grip Skull Crushers: 3 sets

1) Concentration Curls: 2 sets
2) D-Ring Cable Press Downs: 2 sets