[USPLabs]

Did you start the Prime?

[semper27]

Originally Posted by USPLabs

Did you start the Prime?

YES SIR!!! ABSOLUTELY LOVE IT! The aggresssion is off the hook! Strength is going up steadily! Time to get serious.... little less than 7 weeks to go! Miss the P-slin though!

[semper27]

Perfect Leg Day!!! Everything was completely on target and achieved a nasty pump! I changed up my primary hamstring exercise by implementing Glute Ham Raises. They felt exactly how they felt before I changed it up last time.... PAINFUL!!! In a very good way! I also felt the need for an added bonus after the workout was complete. 15 steps on dumbbell lunges with 100 lb dumbbells. Needless to say I successfully hammered legs from the ground up! Cardio and Ab work in the morning!

1-Hack Squats: 3 sets
2-Leg Extensions: 3 sets (pause contractions)
3-Glute Ham Raise: 3 sets (with 10 lb medicine ball)
4-Seated Calves: 3 sets (7 plates X 8)
5-Leg Press Calf Raise: 2 sets

*Bonus*
Dumbbell Lunges: 15 steps w/ 100 lb dumbbells

10 min stationary bike, very low intensity to get the blood moving.

Dynamic Stretching

[snagency]

Originally Posted by semper27

*Bonus*
Dumbbell Lunges: 15 steps w/ 100 lb dumbbells

Nice bro!
Gotta like that "bonus" work at the end.. Use that aggression & keep hammering! BTW - why are you not taking P-Slin anymore?

[semper27]

Originally Posted by snagency

Nice bro!
Gotta like that "bonus" work at the end.. Use that aggression & keep hammering! BTW - why are you not taking P-Slin anymore?

Been out for about a month! It's all good though!

[semper27]

Couldn't have wished for a better workout! My focus and intensity are in high gear as if I'm competing this coming Saturday!!! I nailed both BACK and CHEST this morning, focusing on holding the contraction on all movements for a minimum 3 second count. I'm moved sub-max weight today in order to completely burn the muscle bellies. Not too concerned at this point with trying to hit any personal records. I'll get mine this fall during bulk mode! STEPPIN IT UP!!!

BACK
1-Barbell Rows: 3 sets
2-Underhand Close Grip Cable Rows: 3 sets
3-Braced Incline DB Rows: 3 sets
4-Hammer Strength Pulldowns: 3 sets
5-Rope Pullovers: 2 sets
*Dynamic Stretch*

CHEST
1-Incline Hammer Strength: 3 sets
2-Flat DB Press: 3 sets
3-Cable Crossovers: 3 sets
*Dynamic Stretch*

[semper27]

Another SICK workout this morning! Even though I'm currently not focusing on max weight... I still managed to get the nice sickening feeling in my stomach! Gotta love leg day! Very intense and to the point workout. I kept things rollin' and finished in 40 min.

1-Narrow Hacks: 3 sets
2-Wide Leg Press: 3 sets
3-Leg Ext: 3 sets
4-Walking DB Lunges: 1 set x 40 giant steps
5-DB Stiff Legs: 3 sets (performed off a 13" box, DEEEEEP stretch)
6-Seated Leg Curls: 3 sets
7-Seated Calves: 1 x 100

*10 min. Dynamic Stretching*

[semper27]

Phenomenal training today! Hammered shoulder's, bi's and tri's. The pump from this workout was unreal. All movements were slow and controlled with paused contractions. BRUTAL!!! We are exactly 6 weeks out from today and will post some pics sometime this week. Nothin to it but to do it!!! FOCUSED!

SHOULDERS
1-Seated DB Press: 3 sets
2-Machine Press: 3 sets
3-Cable Side Laterals: 2 sets
4-Bent Over Laterals: 2 sets
5-Smith Machine Shrugs-2 sets

BI'S/TRI'S (supersets)
1-Scott Curls: 4 sets
2-Seated Overhead Cable Extension: 4 sets (utilized V-Grip attachment)

1-Concentration Curls: 3 sets
2-Reverse V-Grip Pressdowns: 3 sets

[snagency]

Originally Posted by semper27

Nothin to it but to do it!!! FOCUSED!

x2. DO IT BRO!

[semper27]

Nothin but tunnel vision with my eyes on the prize! Fantastic Upper Body Day. Today's focus was perfect form coupled with strong 3-4 second paused contractions on each rep followed by a slow eccentrics. I was a little on the tired side upon waking this morning, due to working a 16 hour shift on Sat. night (3pm - 7am) and logging 3 hours of sleep before I had to go back for another 8. It's all gravy though... NOTHING and I MEAN NOT A THING will get in my way or set me back. My focus is unlike it's EVER been. My fire was stoked after catching up on everyone's thread and I was ready for battle. Probably one of the best workouts thus far in prep and it's only going to get better! Can't wait to get some sleep tonight and blast legs tomorrow. GAME TIME!

BACK
1-Barbell Rows:3 sets
2-Seated V-Grip Rows:3 sets
3-Braced Incline DB Rows:3 sets
4-Pullovers:2 sets

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

SHOULDERS
1-Hammer Strength Shoulder Press:3 sets

BI'S/TRI'S (superset)
1-Cambered Bar Curls:3 sets
2-Overhead DB Ext:3 sets

*For those who aren't familiar with Father Flex... Be sure to check out his thread!!! One of the most motivational/inspirational people that I've met and a fine representative of Hardcore Natural Bodybuilding. He tore it up this weekend and EARNED his 2nd Pro Card of the season and has one more to go in the next few weeks! The conditioning that he brings to the stage will blow your mind! http://forum.bodybuilding.com/showth...686701&page=85

[semper27]

Quad's/Ham's/Calves

1-Smith Machine Squats: 3 sets (ATG)
2-Single Leg Press: 2 sets (super slow motion)
3-Leg Extension: 3 sets (3-4 sec paused contractions/6 second negatives)

*On leg extensions I only performed 3 sets X 10 reps.... My stomach literally started turning on the last set. AWESOME I SAY!!!

4-DB stiff legged deads: 3 sets (off 13" platform for greater depth/stretch)
5-Single Leg Curls: 2 sets (3-4 sec paused contractions/6 second negatives)
6-Free Motion Calves: 2 sets
7-Seated Calves: 2 sets

*Bonus Round*
1 set of DB lunges (giant steps) from one end of the gym to the other. Didn't count the total steps but there were plenty!

Very satisfied with today's workout! It was one of those days where it felt as if I could have done a lot more. I believe this is a sign of being totally recovered and rested! I'm bangin' out some intense HIIT cardio tomorrow and thrashin the abdominal cavity!!!

[snagency]

Thrashin the abdominal cavity huh? Nice..
I'm cringing at the thought of that "3-4 sec paused contractions/6 second negatives" format on the SLC!
Good work brother, keep being beastly!

[semper27]

Wicked workout!!! I held all reps at peak contraction for a minimum of a 4 second count and concentrated on super slow eccentrics. Talk about burn and major blood pumpage!!! All weights were submaximal to allow for a greater squeeze! Not after PR's only an OVERALL!!! I'm certain to smoke some previous records this fall and can not wait for that particular challenge but first things first.... Plenty of work to do at the moment! I'm going to start hitting the tanning bed today to get rid of the Casper look that I currently have and then I will post some pics towards the end of next week. I'm very happy with how things are progressing and how they will continue to go!

BACK
1-Barbell Rows: 3 sets
2-V-Grip Cable Rows: 3 sets
3-Rack Chins: 3 sets
4-Close Grip Pulldowns: 3 sets
5-Pullovers: 2 sets


CHEST
1-Incline Hammer Strength: 3 sets
2-Free Motion Press: 3 sets
3-Cable Flyes: 3 sets (3 angles)

*Dynamic Stretching

[semper27]

Another off the charts workout! Slow, controlled, paused contractions, super slow eccentrics and squeezing every ounce of blood that I could muster in to every single fiber! I completely feel in control of my prep and progress! My focus is razor sharp and very determined to bring some crazy conditioning to the stage. On the short drive back to my place... had something happen that I've yet to experience before... Felt as if the skin on my legs were crawling... Not sure what it was all about but I'll roll with it! Looking forward to Shoulders/Bi's/Tri's in the a.m.!!! NO MORE GAMES!

Training Recap

1-Smith Machine ATG Squats: 3 sets
2-Leg Press: 3 sets
3-Leg Ext: 3 sets (3 angles)
4-Walking DB Lunges: 1 set (length of gym = a lot of steps!)
5-Hammer Strength SLD's: 3 sets
6-Single Leg Curls: 3 sets
7-Seated Calves: 3 sets (3 angles)

*10 min. stationary bike to re-circulate.

[semper27]

Completely INSANE training this morning! I focused on explosive concentrics and have been practicing slow eccentrics but slowed it down another notch today and DAMN what a pump! These small tweaks are making a huge impact in a very short time frame. Looking forward to utilizing this type of training in the off-season and going up in numbers. Hate to keep repeating myself but the workouts keep getting better and better! I can't wait to hit the stage 5 weeks from now! My focus and intensity are continually going up daily and I'm much anticipating the final product! I'm very happy with everything thus far and have ample amount of time to bring my best self! I PROMISE NASTINESS!!!

Training

SHOULDERS
1-Free Motion Arnold Press: 3 sets
2-Nautilus Shoulder Press: 3 sets
3-Cable Side Laterals: 2 sets
4-Cable Bent Over Laterals: 2 sets
5-Paused Shrugs: 1 set

BI'S/TRI'S
1-Wide Grip Cambered Bar: 3 sets
2-Overhead DB Ext: 3 sets

1-Nautilus Preachers: 2 sets (single arm)
2-Reverse V-Grip Pressdown: 2 sets