[semper27]

As Dave Goodin once told Layne... "If you want to bring up your legs, you've got to learn to tolerate some pain." Today was a damn good workout and I invited the pain with open arms! I was able to create a fierce pump and believe I busted open some fibers that have yet to be tapped. Weights were kept submaximal with complete focus on form and exploding out of the whole on each movement. The added bonus at the end really sealed the deal and had me re-swallowing my breakfast! Punishment at it's best!!! Gots to love the feeling you get after a brutal leg day!

Recap:

1) Pause Squats: 3 sets (2-3-5 rep cadence)
2) Heals Together Hacks: 2 sets
3) Extensions *superset* Walking BB Lunges: 3 sets
4) Double Leg Curl: 3 sets (inner, outter, mid)
5) Seated Leg Curl: 3 sets (inner, outter, mid)
6) Free Motion Calves *superset* Standing: 3 sets

*Bonus: Bodyweight Tiptoe Sissy Squat's: 50 reps, straight set (fluid movement for pump)

[snagency]

Originally Posted by semper27

The added bonus at the end really sealed the deal and had me re-swallowing my breakfast! Punishment at it's best!!! Gots to love the feeling you get after a brutal leg day!

Pain.. a man's best friend.
Continued good stuff man.

[semper27]

Just in from another great workout!!! I nailed shoulder's/bi's/tri's and created a painful pump. My shoulder's felt good but decided to perform shoulder presses on a Nautilus Machine and really focused on feeling the fibers pop during the eccentric portion of the movement. I added in a bonus of rollin' 30's on side laterals to completely get my fry on!!! I threw in another mix into my arm routine by performing Gironda Curls. I strongly recommend these if you've never tried them. Pure brutality on the bi's and it's damn near impossible to go heavy if done correctly. Tomorrow is a much needed day of rest but I plan on a bit of low intensity cardio and light ab work.

Recap:

Shoulders-

1) Nautilus Press: 3 sets
2) Side Laterals *superset* Bent Over: 2 sets
3) Side Laterals *Rollin' 30's: 1 set
4) DB Shrugs: 2 sets

Bi's/Tri's (Supersets)

1) Alt. DB Curls: 4 sets
2) Skull Crushers: 4 sets

1) Gironda Curls: 3 sets
2) Single Arm Overhead Rope Ext.: 3 sets

***GIRONDA CURL'S***
Start by resting your elbows on your pelvis or hip bones and your body inclined with head and shoulders in back of the hips. As the barbell is curled the first 10 or 12 inches start moving the body, head and shoulders, forward until your body is in erect position. Then as you continue to curl the barbell incline your body, head and shoulders, forward and complete the movement with a forceful contraction of the biceps. Now reverse the sequence as you lower the barbell to the starting position. It should take you about 6 seconds to perform one curl.

[snagency]

Nice man..
Your format continues to impress. Great explanation of those Gironda curls.

[semper27]

Originally Posted by snagency

Nice man..
Your format continues to impress. Great explanation of those Gironda curls.

Yeah man! The Gironda Curl's are pure nastiness! I like to change things up quite a bit to stimulate the muscle in a different manner.

[bolt10]

Originally Posted by semper27

Yeah man! The Gironda Curl's are pure nastiness! I like to change things up quite a bit to stimulate the muscle in a different manner.

Nice yea i really liked the in depth explanation and i might give those a shot. I had seen them somewhere else recently but i like your explanation better than the one i had read.

[KSMA]

If you get a chance can you post a vid of those gironda curls?

[semper27]

Completely smoked upper body this morning! I felt damn strong today and very satisfied with the weight moved! I've come to really love the feeling of high rope pulls. The only amount of weight I am able to add to the stack is (2) 35 lb plates. It's all that fits until I find a plate pin that I can use. Today was one of those days where I felt I could have went on and on! Intensity is an understatement. I absolutely can not wait to tear it up in STL on Thursday with Bill!!! Show prep is just around the corner and it will soon be time to get my peel on!!!

Recap:

BACK-
1) Rack Deads: 3 sets (final was drop set, 520 x 3, 405 x 7, 10 reps total)
2) Reverse Pullovers: 3 sets
3) High Rope Pulls: 3 sets (stack + 70)
4) Low Hammer Rows: 3 sets *superset* Close Grip Pulldowns: 2 sets

SHOULDERS-
1) Hammer Strength Press: 3 sets
2) Gironda Side Laterals: 2 sets

CHEST-
1) Gironda Dips: 3 sets
2) Incline Flyes: 3 sets
3) Neg/Explosion Pushups: 2 sets

BI'S/TRI'S- (supersets)
1) Gironda Curls: 3 sets
2) Rope Pulldowns: 3 sets

1) Machine Preachers: 2 sets
2) Reverse Cambered Bar Pushdowns: 2 sets

[semper27]

Had a pretty decent workout this morning. I didn't sleep too well last night and noticed the difference in the gym. My mind was in it but decided to lighten the load today for safety purposes. Tomorrow is a much needed day of rest. I plan on performing some low intensity cardio and light ab work and REST!!! Thursday it's ON in STL with Bill!!! I'm ready to roll!!!

Recap:

1) Paused Box Squats: 4 sets (final 315 x 10, 3 sec pauses)
2) Leg Extensions: 3 sets (final 320 x 10)
3) Glute Ham Raise: 3 sets (with 20 lb DB x 6, slow/controlled)
4) Seated Leg Curls: 2 sets
5) Seated Calves *superset* Bodyweight Sissy Squats: 3 sets

[semper27]

Just finished up cardio and ab work. I went in with the intention of only performing low intensity cardio but couldn't resist a few HIIT intervals on the bike. I just couldn't stand it! I kicked it off with several sets of various ab-work and then performed (5) HIIT intervals on the stationary bike, followed by 20 min. low intensity cardio at 3.2 and zero incline. My local weather report for tomorrow isn't looking too good so I may not be traveling to STL to train with Bill. Playing it by ear at this point. Either way, back and chest will be blazed tomorrow!!!

[snagency]

know what you mean about not being able to keep it in slow gear man, that's a tough mentality to grasp, I'm an all-out kinda guy myself!
dude, really impressed by your training rotation & your drive -- keep cracking!

[bolt10]

Keep it up semper the last few leg workout i have done i used you as some inspiration. Your legs are shredded and i go all out to try and build some great wheels. I really enjoy following this log and feeding off the great drive you have!

[semper27]

Thanks for the support guy's!!! Prep time starts next week! I absolutely can not wait. I normally take 20-25 weeks to prep for a show but I've been very meticulous for the duration of my off-season, so 17 weeks should be more than enough time. I'm certain that I'm hovering around 5-6% bf and weighed 192 yesterday morning. I plan on being ready at least 3-4 weeks out so I can manipulate my macro's accordingly and be able to fill out properly. Current macro's are 255/435/65-75. I'm tryin to obtain a level of conditioning that will make animal's stop and stare!!!

[snagency]

Awesome man! you keep that plan up and domination will be the ONLY possible outcome!