[semper27]

The weather didn't play in to my favor today so I had to postpone training with Bill. It's the second week in a row and with any amount of luck, we will tear it up next Thursday!

Today was Back and Tricep's! I'll go ahead and say it again... Probably one of the best workout's to date... they just keep gettin better. Since this is my second back day of the week, I kept the numbers in mid-range and totally focused on form along with squeezing every ounce of blood in to the muscle worked. The pump was absolutely sick as it felt like I could actually feel the lines coming in! During the tricep portion of the workout, I implemented overhead dumbbell extensions. I haven't done these in quite a while but worked up to a 125 lb DB for 10 solid, slow reps.

On tap for tomorrow is what I'll call "lower body hell day." Leg extensions supersetted with leg curls, followed by 20 HIIT intervals on a stationary bike, followed by blazing the calves. Should be good times!!! TIME TO GET DOWN WITH THE SICKNESS!!!!! ROLL TIME!!!!

Recap:

Back-
1) Rack Deads: 3 sets (final 2 sets, rest/pause)
2) D-Ring Bar Pulldowns: 3 sets
3) T-Bar Rows: 3 sets (final set, drop set)
4) Seated Low Rows: 3 sets
5) Pullovers: 2 sets
6) 60 sec. weighted hang

Tricep's-
1) Overhead Extensions: 4 sets
2) Rope Pressdowns: 3 sets

STRETCH

[semper27]

Cardio this morning was completely INSANE! After a brief warm up I hit quad's and ham's, performing (3) supersets of 20 reps with submaximal weight, concentrating on peak contraction pauses on both exercises. This created one hell of a pump and then it was off to the bike for some HIIT intervals. Warmed up for another 5 min. and performed 20 straight intervals in the format below. Very painful, yet very productive! I then hammered calves with supersetting seated and standing. Tomorrow is chest and biceps!

Interval Protocol:

Interval #--sprint (seconds out of the minute interval)
1- 10
2- 12
3- 14
4- 16
5- 18
6- 20
7- 18
8- 16
9- 14
10- 12
11- 10
12- 12
13- 14
14- 16
15- 18
16- 20
17- 18
18- 16
19- 14
20- 12

Then perform a 5 minute cool down

BRUTALITY AT IT'S BEST!!!

[semper27]

Great workout this morning! I woke up today and noticed a faint achiness in my previously injured shoulder. Nothing major but decided to warm it up with a heating pad before I took off for the gym. I believe I've developed some arthritis in it and it seems to flare up a bit when the weather drastically changes. Two days ago it was 73 degree's and today the weather man is calling for flurries. After my first set of shoulder presses, oddly enough, the achiness subsided completely, allowing me to thrash the hell outta them! I'm really taking a liking to the new split. I completely fried my chest and noticed new spider vein's poppin up while performing machine preachers....it's the little things like this that excites the hell outta me... Almost as excited as Richard Simmons at a hotdog eating contest!!!! Tomorrow will be a complete day off from the gym. Time to recover and grow. We are 16 weeks out from war time! Every minute counts!

Recap:

Chest-
1) Flat DB Press: 3 sets supersetted with 3 sets of pushups
2) Incline Hammer Press: 3 sets
3) Free Motion Crossovers: 3 sets supersetted with 3 sets neg/explosion pushups
4) Weighted Hang: 1 min.

Shoulders-
1) Machine Press: 3 sets
2) Side Laterals: 3 rest pause sets X a whole lot of reps!
3) Bent Over Laterals: 3 sets
4) DB Shrugs: 2 sets

Biceps-
1) Hammer Curls: 2 sets
2) DB Curls: 2 sets
3) Machine Preachers: 3 sets

[snagency]

Looking good brother! Get your money!
Enjoy that rest day tomorrow..

[semper27]

16 weeks out as of this past Saturday!!! I'm fired up and ready for battle! I trained complete upper body this morning and felt STRONG! It was tough not hittin the gym yesterday but I feel thoroughly recoverd from last weeks training and ready to push it harder this week! My official weigh-in is tomorrow morning and feel things are coming along nicely. I'm not concerned about making any particular weight class as long as every ounce of fat comes off and I come to the show grainy peeled. Everything else falls on the judges. I'M AFTER IT!

Recap:

Back-
1) EZ-Bar Rows: 3 sets (final set / rest pause)
2) D-Grip Pulldowns: 3 sets (final- the stack + 110 lbs X 10 PR)
3) Seated Cable Rows: 3 sets (final set / rest pause)
4) Pullovers *superset w* DB Rows: 1 set
5) Weighted Hang X 60 sec

Shoulders-
1) Machine Press: 3 sets
2) Side Laterals: 2 sets (ultra slow with pauses)

Chest-
1) Decline Press: 3 sets
2) Incline Free Motion Flyes *superset w* Neg/Explosion pushups: 2 sets
3) Weighted Stretch X 60 sec

Bi's/Tri's (supersets)
1) Cambered Bar Curl: 2 sets
2) Rope Pressdowns: 2 sets

1) Machine Preachers: 2 sets
2) Reverse Grip Pressdowns: 2 sets

[semper27]

Just in from tearin the house down! I felt on fire this morning and motivated as hell to blow the legs up! I added in a couple of extra bonuses to really force the blood out of the marrow and into the muscle. I litterally stumbled out of the gym today. This was a very high quality workout for me and definately one for the books! Cardio and ab-work tomorrow!!!

Recap:

1) Barbell Squat: 4 sets
2) Tip Toe Squats *superset* Narrow ATG Squats: 1 set (Smith Machine)
3) Extensions: 3 sets (3 sec peak contraction pauses with negative decents)
4) Dbl Leg Curls: 3 sets (negative decents)
5) Seated Curls: 2 sets (2 sec peak contraction pauses)
6) Free Motion Calves *superset* Standing: 2 sets
7) Tip Toe Squats *superset* Narrow ATG Squats: 1 set

[snagency]

where's that vid of those tip-toe squats?

[semper27]

Originally Posted by snagency

where's that vid of those tip-toe squats?

I apologize man! I intended to take some vids, including the tip-toes but the workout got crazy. I PROMISE you'll have it on Friday. I'll work a light set in on Friday's workout and catch it for ya! NO PROBLEM!

[snagency]

lol, it's cool bro, no worries..
appreciate ya taking the time to do it.

[semper27]

Great workout this morning. Abs and cardio... short, sweet and to the point! I started out with abs, performing various ab work and then hit some good ol' cardio! 15 min. on stepmill, followed by 15 min. treadmill. Can't wait burn up the back and tri's tomorrow! Rollin' right along!

[semper27]

Let it be known that I'm not playin games!!! I'm in it to win it and gunnin for a Pro Card! I had an unbelievable workout this morning. Very intense throughout and my focus was crystal clear. I spoke with Bill last night on the phone for quite a while and he really had me fired up for today! Things couldn't be better, aside from having a different job, but hey, I'm working on that too! I converted back to rach chins today after a couple of months break. I could really feel them spreading my back apart with each rep. I also implemented overhead dumbbell extensions with a db in each hand. Total different feeling and brutal as hell! I'll make sure to catch these on video next week! Hybrid Leg Day tomorrow... extensions supersetted with leg curls followed by HIIT Hell... 20 sprints, topping off with calves! The next couple of months are going to fly by! Let's keep it rollin'!!!

Recap:

BACK:
1) Rack Chins: 3 sets (final 2 sets, rest/pause)
2) D-Grip High Pulls: 3 sets
3) T-Bar Rows: 3 sets (final set / drop set) Lost my breath after this!!!
4) Underhand Seated Rows: 3 sets
5) Pullovers: 3 sets
6) Weighted Stretch X 60 secs (had me screamin today!)

TRICEP'S:
1) Overhead Extensions: 4 sets (double arm)
2) Seated Reverse Pressdowns: 3 sets

[dam225]

Nice work!

[semper27]

Originally Posted by dam225

Nice work!

Thanks for checkin in Doug!

[semper27]

If you've never experienced the feeling that you get after 20 sprints then you're missing out on life! lol One hell of a workout this morning! Leg extensions were supersetted with double leg curls for 3 sets of 20 reps. This combo truely blew up my legs. I timed the leg extension sets and each set lasted just under 2 minutes. Focused on peak contraction pauses with very slow decents on both quad/ham exercises. This should create some nice separations in my quads in the weeks to come. I summed up the workout with 20 HIIT intervals on a stationary bike implementing the same protocol as the previous week. Brutal I say!!! Very good way to begin my work week! Chest, shoulder's and bi's in the morning! Tis feed time!!!

[semper27]

Today is the day that I become that much more driven! My focus just became more clear and the rage that burns deep within my soul is that of molten lava! Today's workout was phenomenal to say the least and the comment made by a Jabroni at the end, absolutely made my day! It went something like this... Jabroni, "got a contest comin up?" (one of these types that ask the same thing every couple weeks) Me, "yeah man!, Aug. 2nd." Jabroni, "gonna be ready?, where's it at?" Me, "without question!," "It's a Pro Qualifier in Evansville." Jabroni, "Pro Qualifier???" "You need to be a lot bigger for that! hahahaa." Me, no comment here, just a thank you stare and could tell he didn't know what to say next. Jabroni has no clue on how I completely turned that particular comment in to a force that will drive me completely past my own expectations. With that being said, it's time to crank this up past full throttle and keep rollin'!

Seems as if the weather is jackin with my shoulder some today. Nothing major, just a touch of minor discomfort. I decided to hammer the chest excusively with machines as they tend to utilize less stabilizer muscles while working chest. Very productive and intense workout. Low intensity cardio and bodyweight abs tomorrow!

Recap-

CHEST:
1) Free Motion Press *superset* Incline Pushups: 3 sets
2) Incline Hammer Strength: 3 sets
3) Incline Free Motion Flyes *superset* Neg/Explosion Pushups: 3 sets
4) Weighted Hang X 60 seconds

SHOULDERS:
1) Nautilus Shoulder Press: 3 sets
2) Side Laterals *superset* Bent Overs: 2 sets (rest pauses both sets)
3) Shrugs: 2 sets

BICEP'S:
1) Hammer Curls: 2 sets
2) Seated Dbl Arm DB Curls: 2 sets
3) Cambered Bar Cable Curls: 3 sets