[bolt10]

Dang sounds like your leg day went like mine! I crushed some leg extensions at the end of my workout then squeezed 15 reps out ATG on the Smith Machine and i struggled to get to the treadmill

[semper27]

Today's training was completely on point. Nothing ultra special to speak of, just a down and dirty intense workout! My mind muscle connection keeps getting better with each workout and this plays a great role in achieving a hellafied pump! I kept things moving along and finished the workout right under one hour. Moving a little faster will aid in conditioning and allow for more recovery time! 10 WEEKS!!! NO MISTAKES!

Run down:

CHEST:
1) Incline Hammer Strength Press *superset with* Decline Weighted Pushups: 3 sets
2) Machine Press: 3 sets
3) Free Motion Pause Crossovers: 3 sets, 3 angles

SHOULDERS:
1) Nautilus Shoulder Press: 3 sets
2) DB Side Laterals: 2 rest pause sets
3) Reverse Pec Dec Flyes: 2 paused contraction sets
4) Seated DB Shrugs: 3 sets

BICEP'S:
1) Dbl Arm DB Curl: 4 sets
2) Nautilus Preacher Curls: 3 paused concentric/negative eccentric sets

[semper27]

Great workout today! I trained alone again but recruited someone to help me load up on rack chins in which I banged out a PR. I didn't get as many reps as I intended but on my third and final set I hit bodyweight plus 200 lbs for 4 reps and then dropped to bodyweight for 20. Can't wait for off-season time to see what I can do at a heavier bodyweight!!! I promise some ugliness! Not much changed from last weeks upper body day. I'm feelin damn strong on all my lifts and gettin tighter by the day! All I can think about right now is tomorrow's LEG DAY!!!

Training:

BACK-
1) Rack Chins: 3 sets (drop set on final 2 sets, final 200 X 4, bodyweight X 20)
2) D-Grip Pulldowns: 3 sets
3) Close Grip D-Ring Rows: 3 sets (rest pause on final set)
4) Pullovers *superset* DB Rows: 1 set
5) Weighted Hang X 60 seconds

SHOULDERS:
1) Hammer Strength Shoulder Press: 3 sets
2) DB Side Lateral *superset* Incline Rear Laterals: 2 sets

CHEST:
1) Incline Hammer Strength: 3 sets
2) Cable Flyes: 2 sets (3 second pause contractions)

BICEP'S/TRICEP'S (superset)
1) Cambered Bar Curls: 3 sets
2) Overhead DB Extension: 3 sets

1) Concentration Curls: 2 sets
2) Reverse D-Ring Pressdowns: 2 sets

[semper27]

Absurd Leg Day this morning! Focus and intensity were completely in check! My back is pretty beat up from yesterday's havoc so I performed Smith Machine Squats to use less stabilizer muscles. I added in (2) bonus sets of single leg presses with 4 plates X 12 slow reps after finishing up squats. Quads were smoked after these! Great workout to say the least. Tomorrow will be ab's and maybe some very low intensity steady state cardio and REST!

Recap:

1) Smith Machine Squat's: 3 sets
2) Single Leg Press: 2 sets
3) Leg Extensions: 3 sets
4) DB Stiff Legged Deads: 3 sets (final set 125's + 20 lb chains per dumbbell)
5) Dbl Leg Curl: 3 sets
6) Donkey Calves (w/chains) *superset* Seated Calves: 2 sets

[snagency]

Love your vids dude.. Keep it rolling, you're a beast!

[semper27]

Another intense workout! Blew up the back and fried the tri's! It's all about the mind/muscle connection and feeling the muscle work! I was damn excited to take notice of a few new tricep striations peeking through on the lateral head and long head. PLENTY of time to bring them completely in!!! I did add in a couple sets of lower back extensions concentrating on paused contractions... MUST GET LOWER BACK STRIATIONS!!! IT WILL BE DONE!!!

Rundown:

BACK:
1) EZ Bar Rows- 3 sets (last (2) sets were rest pause sets)
2) D-Grip Bar Pulldowns- 3 sets
3) V-Grip Pulldowns- 2 sets
4) Corner Rows- 3 sets (final set was a NASTY drop set of 50 total reps)
5) Seated Rows- 3 sets
6) Reverse Machine Pullovers- 3 sets
7) Weighted Stretch X 60 seconds

TRICEP'S:
1) Skull Crushers- 4 sets
2) Single Arm D-Grip Reverse Pushdowns: 3 sets

[semper27]

Rolled solo this morning at the gym! Not sure what the deal is but lately I can't keep a steady training partner.... Always an excuse it seems! I may decide to train completely alone from here on in to be more efficient on the amount of time in the gym. Still to be determined. This mornings workout was top-notch. I didn't ad anything new to the mix but worked each muscle thoroughly and created an intense pump. My mood thus far is suprisingly very good. I'm sure I'll turn in to an irritable beast in the weeks to come! Looking forward to this!!!

Training:

CHEST:
1) Decline Press *superset* Pushups: 3 sets
2) Incline Hammer Stength: 3 sets
3) Cable Crossovers: 3 sets (3 different angles)

SHOULDERS:
1) Hammer Strength Shoulder Press: 3 sets
2) Seated DB Laterals: 2 sets (both rest pause sets)
3) Reverse Pec Deck: 2 sets (paused contractions)

BICEPS:
1) Alternating DB Curls: 4 sets
2) High Cable Curls: 3 sets

[semper27]

Solid workout this morning! I was in and out in a bit over an hour. This is mostly due to having a partner today. I haven't decided if I'll roll solo from here on in or not. Hate to be a bearer of bad news but it's pretty obvious that their mind isn't where mine is at the moment and I need not be slowed down! It's still to be determined but definately a thought that I'm considering! It's time to crank things up and thin this skin out over the next 8 weeks and some change! I'm bringin it!

Workout:

BACK
1) Braced Incline DB Rows: 3 sets
2) Med. Grip Reverse Pulldowns: 3 sets
3) Seated V-Grip Cable Rows: 3 sets
4) Pullovers *superset* DB Rows: 1 set

SHOULDERS
1) Free Motion Arnold Press: 3 sets
2) Side Laterals *superset* Reverse Pec Dec: 2 sets (rest pause sets)

CHEST
1) Incline Hammer Strength: 3 sets
2) Cable Flyes: 3 sets

BI'S/TRI'S (supersets)
1) Cambered Bar Curls: 3 sets
2) Overhead DB Extensions: 3 sets

1) DB Preacher Curls: 2 sets
2) D-Grip Cable Pressdowns: 2 sets

*BONUS*
1 set of seated machine tricep dips x 30

[snagency]

Semp, you're so zoned in right now, you might be better off w/o a partner. I personally have trained alone for the last 4 years because of those issues (can't find partner on same wavelength); the occasional times I do train w/ somebody it's kinda refreshing, but I'm always glad to get back to my own thing..
Keep bringing it man! Solo or w/ partner, ain't nothing slowing ya down, you got this!

[fitfrancopro]

Originally Posted by semper27

Workout:

BACK
1) Braced Incline DB Rows: 3 sets
2) Med. Grip Reverse Pulldowns: 3 sets
3) Seated V-Grip Cable Rows: 3 sets
4) Pullovers *superset* DB Rows: 1 set

SHOULDERS
1) Free Motion Arnold Press: 3 sets
2) Side Laterals *superset* Reverse Pec Dec: 2 sets (rest pause sets)

CHEST
1) Incline Hammer Strength: 3 sets
2) Cable Flyes: 3 sets

BI'S/TRI'S (supersets)
1) Cambered Bar Curls: 3 sets
2) Overhead DB Extensions: 3 sets

1) DB Preacher Curls: 2 sets
2) D-Grip Cable Pressdowns: 2 sets

*BONUS*
1 set of seated machine tricep dips x 30

Done in 1 hour! Wow, do you have a faster tempo.

[Mulletsoldier]

Semp:

I ran through the motions of Upper Body (power) Week 1 today - the 55% power exercises were fairly tedious, but I liked the rest of the split.

[semper27]

Just got in from an outstanding leg day! I worked with Hack Squats this morning to give my back a rest from traditional squats. Worked up to 4 plates per side, nice and slow, bottoming out with a brief pause for 3 sets of 8 reps. I love to hear the clang on the bottom end of the hack squat machine! Afterwards I decided to implement two sets of narrow stance Smith Machine Squats for sets of 12. My quads were on fire! I trained with my partner and suprisingly finished the workout in about 40 min!!! Conversation was intentionally kept to a minimum! Very pleased with today's training! I have cardio and ab-work tomorrow and plan on doing nothing for the remainder of the day!!! Time to get caught up on rest!

Recap:

1) Hack Squats: 3 sets
2) Narrow Stance Smith Machine: 2 sets
3) Leg Extensions: 3 sets (paused contractions)
4) DB SLD's: 3 sets (can't get enough of these)
5) Seated Leg Curls: 3 sets (paused contractions)
6) Free Motion Calves: 2 sets, 30 reps
7) Standing Calves: 2 sets, 30 reps

[semper27]

Great training today! In and out in about 40 min. I'm rollin' solo with training from here on in. I could sense that my partner's mind wasn't completely in it and her job "suddenly" wants her to come in to work at an earlier time. Imagine that! So, it worked out for the best.

I must say that I've noticed that my mood has changed ever so slightly the past few days. I've got control over it and I know that it's a temporary issue! Maybe just a tad on edge at times...lol

I nailed abs with various ab exercises... frog crunches, cable crunches, incline twists, and incline crunches. Cardio entailed 10 HIIT intervals on an elliptical. The first five were 30 sec all out / 30 sec normal pace, the next set of 5 were 15 sec all out / 45 sec normal pace. I then hit the treadmill for 15 min. of low intensity steady state cardio @ 3.2 mph, zero incline. Managed to work up a pretty decent sweat.

Nothing else planned today other than grocery shopping and REST!!!

[semper27]

A new Semper was born this morning! I managed to get almost 8.5 hours of sleep last night and I completely feel like a different person. As sad as it is to say, it's been well over a year since I've slept over 6 hours and since the beginning of prep I've averaged 4-5 hours per night. Just a habit that I'm working on and it IS changing NOW! More rest = More recovery = better conditioning = an honest run at a Pro Card! I also started a new protocol today that was designed to give me a little less volume and more recovery time. Today was the first day and completely smashed it! I'm also rollin' solo from here on in so my workouts will indeed be shorter in length which is also a plus being this deep in prep. My focus and determination is better than it's ever been. I'm damn excited to hit it with Bill next Thursday!

New Protocol:
Day 1: Upper body (power)
Day 2: Lower body (power)
Day 3: rest and/or cardio/ab's
Day 4: Back & Chest
Day 5: Lower Body + HIIT Cardio
Day 6: Shoulders & Arms
Day 7: Rest/Abs

Today's Training:

: Back & Chest

Back
1-Barbell Rows- 3 sets (paused contractions)

2-Corner Row-3 sets(paused contractions)

3-Rack Chins-3 sets(paused contractions)

4-Close Grip Cable Pulldowns-3 sets(paused contractions)

5-Seated D-Ring Rows (single arm)-2 sets(paused contractions)

6-Weighted Hangs- 60 seconds

Chest
1-Incline Hammer Strength-3 sets(paused contractions)

2-Decline Press-4 sets(paused contractions)

3- Free Motion Flyes-3 sets(paused contractions/super deep stretch)

4-Weighted Stretches: 60 seconds