[snagency]

Nice stuff Semper, vids look good. That corner row drop set looked great. I knew you wouldn't be missing that intensity for long. Get after it bro!

[bolt10]

Nice vids man...i started your split this week and my gym buddies are loving it as well

[semper27]

Originally Posted by bolt10

Nice vids man...i started your split this week and my gym buddies are loving it as well

I've got plenty of tricks up my sleave!!! muuhahhahaha Glad you like the split!

[semper27]

Originally Posted by snagency

Nice stuff Semper, vids look good. That corner row drop set looked great. I knew you wouldn't be missing that intensity for long. Get after it bro!

Yeah man! The intensity was just a smidgen off the other day. It's back on track NOW! I like using 25's on the corner rows. Better range of motion. I will be adding some 35's on the end of the stack for next week. I'm bringin it the best I can bro! I DO appreciate the support!

[semper27]

Solid workout this morning! I trained alone today and the intensity was definately in check. After a 5 min warm up on the stationary bike, I hit sub-max leg extensions, superset with dumbbell leg curls for 3 sets of 20 reps. All reps for held at peak contraction for 3 second counts. It literally felt as if my quads and hams were incased in glowing hot coals! I then performed 10 HIIT intervals on a the stationary bike, 45 seconds at a medium pace followed by 15 seconds all out and another 10 min. on the treadmill at 3.0 mph. at zero incline and a 2 minute 30% incline added bonus. I finished up with ghetto donkey calf raises superset with seated calf raises for 2 sets of 20 reps. Chest, shoulders and biceps on tap for tomorrow! ALL IN AND FOCUSED!!!

[semper27]

Very refreshing solo workout this morning. Tunnel vision with no distractions and was in and out in under an hour. I focused on super slow concentric and eccentric movements and maintained a phenomenal mind/muscle connection. Achieved an awesome pump and vascularity is coming in more with each workout! I'm after a complete road map! We are currently 11 weeks out from peak week and 12 weeks from today is the actual show date! I can't wait for the intensity check next Thursday! IT'S ON!!!

Recap:

Chest-
1) Flat DB Press *superset* Decline Pushups: 3 sets
2) Incline Hammer Strength: 3 sets
3) Multi Angle Flyes *superset* Super Slow Pushups: 3 sets

Shoulders-
1) Free Motion Shoulder Press: 3 sets
2) Side Laterals: 2 sets (rest pause, lost count)
3) Bent Over Laterals: 2 sets (rest pause, lost count)
4) Seated DB Shrugs: 3 sets (3 second paused contractions)

Biceps-
1) High Cable Cambered Bar Curls: 4 sets
2) Single Arm Preachers: 3 sets

[fitfrancopro]

Dig the T Bar row. I do the same thing at home!!!

BTW: What show are you doing? Sorry I missed it in yout thread.

[semper27]

Originally Posted by fitfrancopro

Dig the T Bar row. I do the same thing at home!!!

BTW: What show are you doing? Sorry I missed it in yout thread.

Dr. Joe's show in Evansville, Indiana on August 2nd.

[semper27]

Excellent workout this morning! My workout partner and I started off on what could have been a very bad note on my 2nd working set of rack chins. Not sure exactly what happened or what was on her mind at the time but she accidently dropped the 100 lb dumbbell in my lap, instead of "gently" placing it. NOT too pleasurable! This set a spark for my final set and banged out 6 solid reps with 180 lbs for a personal best. I utilized a different attachment on high cable pulls and really felt the difference in the way it worked mid back and lats. I completely smoked upper body today and can not wait to hit Stl. this Thursday. It's gonna get nasty real quick!

Recap:

BACK-
1) Rack Chins: 3 sets (final set, rest pause)
2) High Cable Pulls: 3 sets
3) Single Arm D-Ring Low Cable Row: 3 sets (final set, rest pause)
4) Pullovers *superset* DB Row: 1 set
5) Deep Stretch: 90 sec.

CHEST-
1) Incline Hammer Strength: 3 sets
2) Free Motion Flyes: 3 sets (final set supersetted with super slow pushups)

SHOULDERS-
1) Free Motion Shoulder Press: 3 sets
2) Side Laterals *superset* Bent Overs: 2 sets

BI'S/TRI'S (superset)
1) Dbl Arm DB Curl: 3 sets
2) Decline Skull Crushers: 3 sets

1) Concentration Curls: 2 sets
2) Reverse Cambered Bar Pressdowns: 2 sets

[snagency]

Originally Posted by semper27

Not sure exactly what happened or what was on her mind at the time but she accidently dropped the 100 lb dumbbell in my lap, instead of "gently" placing it. NOT too pleasurable!

ouch!

Recap:

BACK-
1) Rack Chins: 3 sets (final set, rest pause)
2) High Cable Pulls: 3 sets
3) Single Arm D-Ring Low Cable Row: 3 sets (final set, rest pause)
4) Pullovers *superset* DB Row: 1 set
5) Deep Stretch: 90 sec.

CHEST-
1) Incline Hammer Strength: 3 sets
2) Free Motion Flyes: 3 sets (final set supersetted with super slow pushups)

SHOULDERS-
1) Free Motion Shoulder Press: 3 sets
2) Side Laterals *superset* Bent Overs: 2 sets

BI'S/TRI'S (superset)
1) Dbl Arm DB Curl: 3 sets
2) Decline Skull Crushers: 3 sets

1) Concentration Curls: 2 sets
2) Reverse Cambered Bar Pressdowns: 2 sets

nice! how's your recovery been? intensity still looks great.

[semper27]

No issues with recovery what so ever! I'm very use to higher volume. No worries bro!

[semper27]

Beloved leg day this morning! I hit it HARD and to the point! This week, instead of the one legged hacks, I worked in one legged leg press for 2 sets of 15. Had two plates on each side and was more than enough. Very slow, dep and controlled movement. I plan on working both single legged hacks and leg presses in to my next off-season program and progressively go up in weight. Needless to say, my lower body is completely smoked! Outstanding workout!!! Tomorrow will be ab work and low intensity steady state cardio. Need to get my rest on in preparation for Thursday's havoc!!! WE are 11.5 weeks out from tomorrow. CRANKIN IT UP!!!

Recap:

1) Squats: 3 sets (first set was 1 and 1/2 squats, *really fried up the quads!)
2) Single Leg Press: 2 sets
3) Leg Extensions: 3 sets (3 second paused contractions)
4) Stiff Legged Deads: 3 sets
5) Double Leg Curls: 3 sets (negative eccentrics)
6) Seated Calves: 3 sets (3-2-3 rep cadence

[semper27]

Just got in a little while ago from one hell of a back and tri workout with Bill. We brought the intensity and definately caught a few stares from our yelling at one another. Bill overheard a Jabronie making a comment about Winny-V. Not sure what that was about other than people have no clue about natural bodybuilding and how and why we do what we do. We were both in a zone and damn near puked after our corner row drop set.

The 120 mile drive back home was quite miserable but well worth the pain! My entire back and tri's are fried to the core and couldn't sit still. I look forward to feelin it in the morning!

We took a few video's and will have more as the weeks pass! Next scheduled Stl. Training will be June 12. Let's ROLL!!!!

Recap in a blurr:

BACK
1) Rack Chins- 3 rest pause sets 12-15 reps before rest pause
2) Close Grip Lat Pulldowns- 3 sets 12-15 reps with pauses at the bottom
3) T-Bar Corner Rows- 3 sets 12 reps
4) Seated Wide Parallel Grip Rows to Sternum- 3 sets 12-15 reps
5) Nautilus Pullowers- 3 sets 12 reps
6) Close Parallel Grip Lat Pulldowns- facing away from stack 1 set 12 reps

TRICEPS
1) Hammer Strength Triceps Dips- 3 sets 15-20 reps
2) 1 Arm Triceps Cable Pulldowns focus on outer head- 3 sets 12 reps

[bolt10]

Nice vids! Keep up the hard work and is Winny-V something Scivation gives all their amazing athletes haha just playing but i am really digging this split and so are my workout partners so thanks

[semper27]

And the intensity has carried over!!! Yesterday's workout was top notch and training with Bill has lit yet another fire! I changed things up for today's leg workout to compensate for yesterday's intensity check and allow for more recovery time. I kept the weights light but checked each rep with great intensity. I was in and out in 45 min. Tomorrow is the 11 weeks out mark! Eleven weeks to dial it on in and lean out the upper back and lower back.... seems as if these areas always come in last for me. There will be no mistakes! I plan on targeting upper back in the weeks to come. Can't wait til June 12th.

Recap:

1) Narrow ATG Smith Squats: 3 sets--25 reps
*superset*
2) Dummbell Stiff Legged Deads: 3 sets--20 reps
3) Leg Extensions: 1 set--20 reps (3 second paused peak contractions)

**10 min. stepmill / 7 min. treadmill, walking backwards

**10 min. Extreme Stretching

**FEED TIME!!!