[semper27]

Leg Day #2 of the week this morning. I'm still getting use to my new training protocol as I got use to hittin lighter squats, hacks squats or leg presses on my second leg day of the week. I began with a nice 5 minute warm up on the stationary bike and two, very light, sets on leg extensions. I then began my (3) working supersets of sub-max leg extensions and single leg curls. I performed both exercises with a super slow rep cadence and held the contractions for a three second count. I then switched up my normal (20) HIIT intervals on the stationary at different interval times with a series of 10, 20 second timed intervals. (45 seconds normal pace, 20 seconds all out) I finished the workout with Ghetto Donkey Calf Raises (2 sets of 25) supersetted with Seated Calves (2 sets of 15). Anticipating tearin up Chest, Shoulder's and Bicep's in the morning! IT'S GO TIME!

[semper27]

Great workout this morning! Was in the gym a little longer than anticipated due to working out with a couple of other people. It was a decent change of pace but the intensity was tapered due to longer rest periods. I'll just look at it as sort of a shock to what I'm use to! I'll be tearin things up on Monday and the added rest may be a good thing! I had a touch of shoulder tenderness but nothing to cry about. Seems as if a sudden change of weather temperature sometimes irritates it. Had no issues with any shoulder movements and moved some decent weight. Tomorrow will be a complete rest day aside from some low intensity walking in the morning. This is subject to change if I have to work a 16 hour shift tonight. Can NOT wait for Monday to get here!!!

Recap:

CHEST:
1) Incline Hammer Strength *superset* Pushups- 3 sets
2) Free Motion Press: 3 sets
3) Free Motion Flyes (3 angles) *superset* Neg/Explosion Pushups: 3 sets
4) Weighed Chest Stretch X 90 seconds

SHOULDERS:
1) Hammer Strength Shoulder Press- 3 sets
2) Side Laterals *superset* Bent Overs- 2 sets (rest/pause sets)
3) Dumbbell Shrugs- 3 sets

BICEPS:
1) Gironda Curls- 3 sets
2) Machine Preachers- 2 sets (single arm)
3) Top Half Rollin' 30's X 1 set

[semper27]

Did a bout of low intensity cardio this morning consisting of 15 min. treadmill work at 3.2 mph, 4% incline. I kept it interesting switching from walking forwards to backwards every couple of minutes. I also blazed the abdominal cavity with various ab-work. I was going to take a complete rest day from training but I honestly feel as if I'd go nuts without doing something! The clock is ticking and every second of every day counts! All in at all costs!!! Very anxiously awaiting tomorrows workout. Time to crank it up!

[semper27]

It's the beginning of a new week of training and my focus is completely zeroed in! It's time to dig down to the core of my being and amp the intensity and effort to yet another level. The goal set forth is to beat my previoius self and I am well underway! I can not wait to bang it out on stage come August. I'm starting to smell a hint of Pro Tan in the air!!!

Had an amazing workout this morning. I implemented a couple of different exercises during my back portion of the workout and completely set back on fire. I utilized the D-Grip Pulldown bar and performed pulldowns to the rear, pausing for a 3 count at mid skull. This was a completely different feeling and really blazed the lats from the top insertion all the way down to the bottom insertion. I also brought back low, close grip cable rows utilzing the d-ring handles. This allows a bit more movement and squeeze on the concentric portion of the exercise. Lastly, I performed single arm dumbbell rows with out supporting myself on a bench. Definately had to lighten the load on these. It felt like my back was on the verge of going numb when all was said and done! Ready to lay the smack down on legs tomorrow!!! IT'S FEEEEEEEED TIME!!!

Recap:

BACK-
1) Barbell Rows: 3 sets (final set--rest/pause)
2) D-Grip Pulldowns: 3 sets
3) CG Low Cable Rows: 3 sets (final set--rest/pause)
4) Pullovers *superset* Unbraced DB Rows-- 2 sets

SHOULDERS-
1) Machine Press: 3 sets
2) Side Laterals: 2 sets

CHEST-
1) Gironda Dips: 3 sets
2) Multi Angle Flyes *superset* Neg/Explosion Pushups: 2 sets

BI'S/TRI'S- (supersets)
1) Alt. DB Curls: 4 sets
2) Overhead Rope Ext: 4 sets

1) Close Grip Gironda Curls: 2 sets
2) D-Ring Reverse Pulldowns: 2 sets

[semper27]

There are no words to describe today's leg day. It was one of the best to date... The numbers weren't very impressive so to speak but the focus for me at 13.5 weeks out is form, contractions, feeling the muscle worked all the way to the core and ALL OUT INTENSITY!!! I'll get after some numbers in the off season, believe you me!!! I implemented hammer strength stiff legged deads and worked up to 5 plates per side for six solid reps. Felt it was a very good swith from conventional SLD's. All of todays movements were slow, controled and contracted to the fullest.

The attached pics do NOT show the real picture... I'm kinda flat at the moment and the lighting wasn't the greatest and washed out hamstring and quad vascularity and quad striations. They are there! I have plenty of time to get to where I'm going! Slow and easy. I began my cut at 191.5 and currently 188 after 3.5 weeks in. I WANT THIS!!!





Recap:

1) Squats: 3 sets
2) Hack Squats: 2 sets (very narrow stance, 3 sec. eccentric and concentric)
3) Extensions: 3 sets (final set, 320 x 10)
4) Hammer Strength Stiff Legs: 3 sets (final set, 5 plates per side x 6)
5) Double Leg Curl: 3 sets (with negatives)
6) Ghetto Donkey Calves *superset* Seated Calves: 3 sets

[snagency]

Awesome bro! Nothing flat-looking about that, progress is looking off-the-hook fantastic! Definition is SICK!
Keep on keeping on man, this show will be all yours..

[semper27]

Today's training was short, sweet and to the point! I started off with various ab work for approx. 20 min. and then rode the bike for 10 min. at a moderate steady state. I followed this up with 15 min. steady state cardio on the treadmill with zero incline @ 3.2 mph, switching up with walking forward and backwards every two minutes. I plan to get my rest on today and not do too much of anything.

[camp23451]

Pics are looking NAZTY!!!! Get that rest Bro, you deserve it.

[semper27]

Originally Posted by camp23451

Pics are looking NAZTY!!!! Get that rest Bro, you deserve it.

Thanks man! You know me.... I can't sit still for too long! I've got a few things to do today! Plus it's 75 and sunny!

[CoreDoug]

Semper - Your pro card is locked in! Stay strong though. You conditioning is fantastic for 13 weeks out. Please be careful not to over diet. Your conditioning will be there for sure, the key for you will be making sure you come in full with that wicked conditioning....if you can do that....the pro division has something to be worried about.

Best,
Doug

[semper27]

Originally Posted by CoreDoug

Semper - Your pro card is locked in! Stay strong though. You conditioning is fantastic for 13 weeks out. Please be careful not to over diet. Your conditioning will be there for sure, the key for you will be making sure you come in full with that wicked conditioning....if you can do that....the pro division has something to be worried about.

Best,
Doug

Doug, Thanks very much for droppin in! I DO NOT have the mindset that the Pro Card is locked in though. One never know's who will show up at any given show. I'm just determined and driven to bring the best package that my physique is capable of at this point. I have plenty of work ahead of me over the next couple of months. I'm after it HARD... and NOT letting up! I may be picking your brain from time to time if you don't mind!

[semper27]

Here's a look at my macro's:

Upper Body Day and Back/Triceps: Monday/Thursday
250/350/55 (approx. 2895 calories)

All other day's:
275/250/60 (approx. 2,640 calories)

[CoreDoug]

Originally Posted by semper27

Here's a look at my macro's:

Upper Body Day and Back/Triceps: Monday/Thursday
250/350/55 (approx. 2895 calories)

All other day's:
275/250/60 (approx. 2,640 calories)

Looks about right. I personally would up protein a tad or at least sip on a product like Core ABC or xtend throughout the day. I prefer Core ABC :-)

[semper27]

Originally Posted by CoreDoug

Looks about right. I personally would up protein a tad or at least sip on a product like Core ABC or xtend throughout the day. I prefer Core ABC :-)

) I sip Xtend throughout the day! I'm a Scivation Athlete! I've heard great things about Core ABC!

[semper27]

Today marks a new month with a new level of intensity and one more day off the calender. I completely annihilated both back and tri's to the point that I had to swallow my breakfast twice! I brought back rack chins and looking forward to smashing a PR in the coming weeks. (Jamie's makin me do it) On the final set I worked up to a 120 lb DB for 12 pause reps with much more in the tank. I also performed High Rope Pulls while sitting on a 13" platform. This hit mid back from an entirely different angle and allowed for a ultra deep, painful stretch on the eccentric portion. I completed back training with straight arm rope pullover/pulldowns from a high cable. I think I like these more than traditional machine or dumbbell pullovers. Thay really stretched the lats out from both insertion points and could feel the muscle working much better. Great workout and ready to smoke quads/hams/calves in the morning!

Recap:

BACK-
1) Rack Chins: 3 sets
2) High Rope Pulls: 3 sets
3) D-Ring Seated Cable Row: 3 sets
4) Single Arm DB Row: 3 sets (bent over and unsupported)
5) High Rope Pullover/pulldown: 3 sets

TRICEPS:
1) Overhead DB Extensions: 4 sets
2) Reverse Cambered Bar Pressdowns: 3 sets

[fitfrancopro]

Fantastic condition, really unheard of from this far out.
I agree with Doug 100 percent, dont over diet though
Best of luck and you will be a force.

Quick question, how many warm up sets do you do before the 3 working sets listed? Just curious on what you Scivation guys do, LOL