semper27
Member
Thanks Joe!!! I've only seen it in Muscle and Fitness... I was honored!
USP Labs... THANK YOU!
- Thread starter semper27
- Start date
semper27
Member
Much appreciated Doug! I'm after it bro... I'm havin a blast! I will have some pics this afternoon.
semper27
Member
I'm still rollin' bro! Day by day.... After it!!!!
semper27
Member
7/17/2008 Back-Chest
OUTSTANDING WORKOUT!!! I'm chompin at the bit ready to rock it on the 2nd! I'm feelin like I'm in mid bulk with the energy and strength. I finally managed to get about 6 hours of sleep last night and forgot how good it makes you feel! I normally log about 4. I've nothing to do today other than posing practice this afternoon and REST some more. I will be posting some pics later on today. The workout was complete in about 40 min. I kept each set rollin pretty fast and took a minimum of 2-3 minutes between exercises. Hotel is booked, entry paid, polygraph scheduled.... I'M READY FOR BATTLE! MORE FOCUSED THAN EVER...
Training
BACK
1) Barbell Rows: 3 sets
2) Standing Close Grip Rope Rows: 3 sets
3) Rack Chins: 3 sets
4) Seated One arm Cable Rows: 3 sets
5) Pullovers: 2 sets
CHEST
1) Incline Hammer Strength: 3 sets
2) Chest Press: 4 sets
3) Free Motion Flyes: 3 sets / 3 angles
4) Unilateral Crossover: 1 set (super squeeze)
Stretch
OUTSTANDING WORKOUT!!! I'm chompin at the bit ready to rock it on the 2nd! I'm feelin like I'm in mid bulk with the energy and strength. I finally managed to get about 6 hours of sleep last night and forgot how good it makes you feel! I normally log about 4. I've nothing to do today other than posing practice this afternoon and REST some more. I will be posting some pics later on today. The workout was complete in about 40 min. I kept each set rollin pretty fast and took a minimum of 2-3 minutes between exercises. Hotel is booked, entry paid, polygraph scheduled.... I'M READY FOR BATTLE! MORE FOCUSED THAN EVER...
Training
BACK
1) Barbell Rows: 3 sets
2) Standing Close Grip Rope Rows: 3 sets
3) Rack Chins: 3 sets
4) Seated One arm Cable Rows: 3 sets
5) Pullovers: 2 sets
CHEST
1) Incline Hammer Strength: 3 sets
2) Chest Press: 4 sets
3) Free Motion Flyes: 3 sets / 3 angles
4) Unilateral Crossover: 1 set (super squeeze)
Stretch
semper27
Member
7/18/2008 Light Legs
Sub-Max Leg day this morning and one hell of a workout! Took a little more time in between sets and exercises today and still finished in 30 minutes. Completely on target. Each movement was held in peak contraction followed by slow negatives. Had some issues with the camera yesterday and will rectify it today with pics tomorrow. Can't wait til the 2nd! Gonna be a blast!
Training
1) Smith Squats: 3 sets (medium width stance)
2) Smith Squats: 1 set (feet/knees together)
3) Leg Press: 3 sets
4) Leg Extensions: 3 sets (3 angles)
5) Walking DB Lunges: 1 set - length of track (approx. 60 steps)
6) DB Stiff Legs: 3 sets
7) Seated Leg Curls: 3 sets
*No calf work today, still super tight from the other day*
Sub-Max Leg day this morning and one hell of a workout! Took a little more time in between sets and exercises today and still finished in 30 minutes. Completely on target. Each movement was held in peak contraction followed by slow negatives. Had some issues with the camera yesterday and will rectify it today with pics tomorrow. Can't wait til the 2nd! Gonna be a blast!
Training
1) Smith Squats: 3 sets (medium width stance)
2) Smith Squats: 1 set (feet/knees together)
3) Leg Press: 3 sets
4) Leg Extensions: 3 sets (3 angles)
5) Walking DB Lunges: 1 set - length of track (approx. 60 steps)
6) DB Stiff Legs: 3 sets
7) Seated Leg Curls: 3 sets
*No calf work today, still super tight from the other day*
Guest
Guest
Sounds like a typical USPlabs fueld contest prep!
Doug and steve, He upped the cissus!
CoreDoug
Active member
I love my cissus....I was getting stronger 2 weeks out!!!!
I can't wait until next year with Prime, Recreate, ZAP and some other goodies in the mix!
semper27
Member
I can tell a HUGE difference since implementing the Cissus Megadose!!! UNREAL!!!!!!
semper27
Member
7/18/2008 Shoulders-Bi's-Tri's
PERFECT WORKOUT!!! Strength is great, mood is phenomenal and can't wait to dawn some dream tan! Achieved a major pump today and noticed new vascularity in arms and shoulders. Not a PR but banged out 10 solid reps of Arnold Presses with the 75's. Very pleased with that! Been tryin to get more sleep during the day before work so it's feed time and rest! Will be after 18 HIIT intervals and light ab work in the morning!
Training:
SHOULDERS
1) Arnold Press: 3 sets
2) Nautilus Press: 3 sets
3) Side Laterals/Rear Laterals: 2 sets (supersets)
BI'S/TRI'S (supersets)
1) Cambered Bar Curls: 4 sets
2) Incline Skull Crushers: 4 sets
1) Machine Preachers: 3 sets (single arm)
2) Reverse Cable Pressdown: 3 sets (single arm)
PERFECT WORKOUT!!! Strength is great, mood is phenomenal and can't wait to dawn some dream tan! Achieved a major pump today and noticed new vascularity in arms and shoulders. Not a PR but banged out 10 solid reps of Arnold Presses with the 75's. Very pleased with that! Been tryin to get more sleep during the day before work so it's feed time and rest! Will be after 18 HIIT intervals and light ab work in the morning!
Training:
SHOULDERS
1) Arnold Press: 3 sets
2) Nautilus Press: 3 sets
3) Side Laterals/Rear Laterals: 2 sets (supersets)
BI'S/TRI'S (supersets)
1) Cambered Bar Curls: 4 sets
2) Incline Skull Crushers: 4 sets
1) Machine Preachers: 3 sets (single arm)
2) Reverse Cable Pressdown: 3 sets (single arm)
semper27
Member
7/21/2008 Upper Body Power
WICKED workout this morning! Feeling very strong, full of energy, and mood is great! Peak week starts this coming Saturday and hope to have a pic or two up before then. Very pleased with how things are coming along. I've blown last year's conditioning completely out of the water WITH added size. Things are gettin grainy and crazy. Noticing changes every morning... This morning.... more abdominal vascularity and glute vascularity. Good stuff and can't wait to get down to business on August Two!!! FIRED UP AND FOCUSED BEYOND COMPREHENSION!!!!!!!! Found out there will be about 60 competitor's in the open division to include both male and female.
Training
BACK
1) Barbell Rows: 3 sets (worked up to 275 x 5 pause reps)
2) Med. Grip Lat Pulldowns: 3 sets (seated on floor, stack + 70)
3) Seated Cable Row: 3 sets (no attachment for better squeeze, single arm)
4) Rope Pullovers: 1 set
CHEST
1) Incline Hammer Strength: 3 sets
2) Cable Flyes: 3 sets (final set 120 per side x 10)
SHOULDERS
1) Seated Press: 3 sets
BI'S/TRI'S (superset)
1) Deep Incline DB Curl: 3 sets
2) Reverse Grip Pressdowns: 3 sets
WICKED workout this morning! Feeling very strong, full of energy, and mood is great! Peak week starts this coming Saturday and hope to have a pic or two up before then. Very pleased with how things are coming along. I've blown last year's conditioning completely out of the water WITH added size. Things are gettin grainy and crazy. Noticing changes every morning... This morning.... more abdominal vascularity and glute vascularity. Good stuff and can't wait to get down to business on August Two!!! FIRED UP AND FOCUSED BEYOND COMPREHENSION!!!!!!!! Found out there will be about 60 competitor's in the open division to include both male and female.
Training
BACK
1) Barbell Rows: 3 sets (worked up to 275 x 5 pause reps)
2) Med. Grip Lat Pulldowns: 3 sets (seated on floor, stack + 70)
3) Seated Cable Row: 3 sets (no attachment for better squeeze, single arm)
4) Rope Pullovers: 1 set
CHEST
1) Incline Hammer Strength: 3 sets
2) Cable Flyes: 3 sets (final set 120 per side x 10)
SHOULDERS
1) Seated Press: 3 sets
BI'S/TRI'S (superset)
1) Deep Incline DB Curl: 3 sets
2) Reverse Grip Pressdowns: 3 sets
snagency
Banned
Oh nice nice bro! Looking forward to seeing the finished product, you are most definitely on top of your game!
You've got the right supps, and your mentality is pure MONSTER! Bring this baby on home now!
semper27
Member
7/22/2008 Leg Day!!!
I love LEG DAY!!! Today's workout was short, sweet, and completely on point! I kept things rollin' along and finished the workout in a little less than 30 min. Focused on contractions and holding the peak for a count of 2, really feeling the muscle work. I can't get enough of the feeling you get in your stomach during and after training legs! FOCUSED I SAY!!!
Recap
1) Smith Squats: 3 sets (smith machine for safety reasons being close to show)
2) Ultra Narrow Hacks: 1 super slow set
3) Leg Extensions: 3 sets
4) DB Stiff Legged Deads: 3 sets
5) Walking DB Lunges: 1 set length of track, approx. 50-60 total steps
6) Seated Calves: 3 sets / 3 angles
I love LEG DAY!!! Today's workout was short, sweet, and completely on point! I kept things rollin' along and finished the workout in a little less than 30 min. Focused on contractions and holding the peak for a count of 2, really feeling the muscle work. I can't get enough of the feeling you get in your stomach during and after training legs! FOCUSED I SAY!!!
Recap
1) Smith Squats: 3 sets (smith machine for safety reasons being close to show)
2) Ultra Narrow Hacks: 1 super slow set
3) Leg Extensions: 3 sets
4) DB Stiff Legged Deads: 3 sets
5) Walking DB Lunges: 1 set length of track, approx. 50-60 total steps
6) Seated Calves: 3 sets / 3 angles
semper27
Member
7/24/2008 Back - Chest
Can't get over how awesome my workouts have been! Ultra intense, and completely focused on making each rep count. I get fired up every morning before the gym by catchin up on everyone's log and it truely sets the tone for my training! Very motivating! Today I focused on moving sub-max weight in a super forceful controlled manner and holding/squeezing peak contractions for a 2 second count followed by a minimum 2 second (some longer) negative. Again, I kept things rollin along and finished the workout in approx. 35-40 minutes. Not too much going on today other than posing practice, a few errands and REST!!! BRINGIN IT!
Training
BACK
1) 70 Degree Barbell Rows: 3 sets
2) Seated Cable Rows: 3 sets
3) Med. Grip Pulldowns: 3 sets (sitting on floor, greater range of motion)
4) Single Arm Underhand Cable Row: 3 sets (no attachment)
5) Rope Pullovers: 2 sets
CHEST
1) Incline Hammer Strength: 3 sets
2) Underhanded Machine Press: 4 sets (elbows flared, contraction beyond belief)
3) Free Motion Flyes: 3 angles
4) Unilateral Crossover: 1 set each side (extended contractions... 5 secs)
STRETCH
Can't get over how awesome my workouts have been! Ultra intense, and completely focused on making each rep count. I get fired up every morning before the gym by catchin up on everyone's log and it truely sets the tone for my training! Very motivating! Today I focused on moving sub-max weight in a super forceful controlled manner and holding/squeezing peak contractions for a 2 second count followed by a minimum 2 second (some longer) negative. Again, I kept things rollin along and finished the workout in approx. 35-40 minutes. Not too much going on today other than posing practice, a few errands and REST!!! BRINGIN IT!
Training
BACK
1) 70 Degree Barbell Rows: 3 sets
2) Seated Cable Rows: 3 sets
3) Med. Grip Pulldowns: 3 sets (sitting on floor, greater range of motion)
4) Single Arm Underhand Cable Row: 3 sets (no attachment)
5) Rope Pullovers: 2 sets
CHEST
1) Incline Hammer Strength: 3 sets
2) Underhanded Machine Press: 4 sets (elbows flared, contraction beyond belief)
3) Free Motion Flyes: 3 angles
4) Unilateral Crossover: 1 set each side (extended contractions... 5 secs)
STRETCH
semper27
Member
7/26/2008 Peak Week Day 2
Started peak week yesterday and today is day 2. Very confident on how this week will turn out leading in to show day. On tap this morning was 20 minutes of HIIT intervals.... I ended up doing 21 intervals at a 15/45 split. Broke a decent sweat but had a ton left in the tank. I also hit super light abs for about 10 min. to get the blood flow goin. Nothin but rest until it's time to head to work. Sunday is my last day at work for an 11 day stretch. Very thankful to have 5 days off leading in to the show and an additional 5 days following. Good times are just around the way and can't wait to bring it!
Started peak week yesterday and today is day 2. Very confident on how this week will turn out leading in to show day. On tap this morning was 20 minutes of HIIT intervals.... I ended up doing 21 intervals at a 15/45 split. Broke a decent sweat but had a ton left in the tank. I also hit super light abs for about 10 min. to get the blood flow goin. Nothin but rest until it's time to head to work. Sunday is my last day at work for an 11 day stretch. Very thankful to have 5 days off leading in to the show and an additional 5 days following. Good times are just around the way and can't wait to bring it!
semper27
Member
7/27/2008 Cardio... The Calm Before the Storm...
Headin outdoors here in a few to get some moderate intensity cardio. It's humid and hot already at 7:45 a.m., so I'ma go get my sweat on! No other training today, just rest and work this afternoon. I'll probably figure out my meal plan for tomorrow as well... (435g carbs ) Today is my final day of work before show time. Looking forward to being able to totally concentrate on the matter at hand this week and enjoy another 5 days off afterwards!
Headin outdoors here in a few to get some moderate intensity cardio. It's humid and hot already at 7:45 a.m., so I'ma go get my sweat on! No other training today, just rest and work this afternoon. I'll probably figure out my meal plan for tomorrow as well... (435g carbs ) Today is my final day of work before show time. Looking forward to being able to totally concentrate on the matter at hand this week and enjoy another 5 days off afterwards!
semper27
Member
7/28/2008 Liggghhhttt Legs
Nothing too extravagant to report today. I hit a light leg day this morning to get a bit of a pump and follow up this evening with a smidgen of cardio, enough to break a nice sweat. I'm havin a blast with this and it also happens to be a high carb day! (435g total) I'm gettin plenty of rest and trying to stay somewhat busy when awake so I don't go stir crazy.... Even went out and bought an Xbox 360 and 3 games... I have all meal plans for the week planned out and have been working on an off-season plan of attack! Can't wait to move some damn weight in the weeks to come! I plan on eating at least a couple of "whatever" meals after the event but I'm hell bent on taking advantage of the post show window of opprotunity!!! FOCUSED!!!
Training (below submax weights)
1) Smith Squats: 3 sets
2) Leg Press: 3 sets
3) Extensions: 3 sets
4) DB Lunges: 1 set
5) DB SLD's: 3 sets
6) Seated Leg Curls: 3 sets
7) Standing Calves: 2 sets
*Stretch*
Nothing too extravagant to report today. I hit a light leg day this morning to get a bit of a pump and follow up this evening with a smidgen of cardio, enough to break a nice sweat. I'm havin a blast with this and it also happens to be a high carb day! (435g total) I'm gettin plenty of rest and trying to stay somewhat busy when awake so I don't go stir crazy.... Even went out and bought an Xbox 360 and 3 games...
I have all meal plans for the week planned out and have been working on an off-season plan of attack! Can't wait to move some damn weight in the weeks to come! I plan on eating at least a couple of "whatever" meals after the event but I'm hell bent on taking advantage of the post show window of opprotunity!!! FOCUSED!!! Training (below submax weights)
1) Smith Squats: 3 sets
2) Leg Press: 3 sets
3) Extensions: 3 sets
4) DB Lunges: 1 set
5) DB SLD's: 3 sets
6) Seated Leg Curls: 3 sets
7) Standing Calves: 2 sets
*Stretch*
fitfrancopro
New member
Get it done Ben!! Good luck bro.
semper27
Member
7/28/2008 Back - Biceps
Very fun training today and pleased with how things are rollin! I hit a hypertrophy back and bicep workout this morning with sub-max weight, moved some blood and worked up an awesome pump. Woke up this morning more tight than I've ever been and it's only Tuesday! I have a feeling that I will, without question, nail peak week! I have a 30 min. date with some moderate intensity cardio this evening... enough to work up sweat. I've been performing my cardio outdoors lately. Seems as if my gym prefers to keep the temperature just above freezing to comfort the old folks who like to do cardio and not sweat.
TRAINING
BACK
1) BB Rows: 3 sets
2) Seated V-Grip Rows: 3 sets
3) Lat Pulldowns: 3 set (seated on floor)
4) Cross body DB Rows: 3 sets
5) Rope Pullovers: 1 set
BICEPS:
1) DB Curls: 3 sets (double arm)
2) Machine Preachers: 2 sets
Very fun training today and pleased with how things are rollin! I hit a hypertrophy back and bicep workout this morning with sub-max weight, moved some blood and worked up an awesome pump. Woke up this morning more tight than I've ever been and it's only Tuesday! I have a feeling that I will, without question, nail peak week! I have a 30 min. date with some moderate intensity cardio this evening... enough to work up sweat. I've been performing my cardio outdoors lately. Seems as if my gym prefers to keep the temperature just above freezing to comfort the old folks who like to do cardio and not sweat.
TRAINING
BACK
1) BB Rows: 3 sets
2) Seated V-Grip Rows: 3 sets
3) Lat Pulldowns: 3 set (seated on floor)
4) Cross body DB Rows: 3 sets
5) Rope Pullovers: 1 set
BICEPS:
1) DB Curls: 3 sets (double arm)
2) Machine Preachers: 2 sets
semper27
Member
I'm after it Bolt!!!Yea lets finish this up man! I know your gonna be ready and i hope you crush it!
semper27
Member
Thanks Joe!!! I'm confident that I'm bringin my best self to date!!!
semper27
Member
7/30/2008 Chest - Shoulders
PUMP!!! That's what it was about today! Pumped mentally and worked up a damn fine physical pump as well! I hit chest and shoulders this morning utilizing sub-max weight and focused on pushing volumes of blood deep into the belly of the muscle. It was one of those workouts where I didn't want to stop and wanting to add weight but being this close to showtime I have to stick to my prescribed protocol. Very much looking forward to progressing in the weights next week and gettin my GROW on! I feel great and mentally and physically. This weekend can't get here fast enough!!!
Training
CHEST
1) Incline Hammer Strength: 3 sets
2) Machine Flat Press: 4 sets
3) Cable Flyes: 3 sets / 3 angles
SHOULDERS
1) DB Press: 3 sets
2) Side Laterals *superset* Bent Overs: 2 sets
3) Seated DB Shrugs: 2 sets
PUMP!!! That's what it was about today! Pumped mentally and worked up a damn fine physical pump as well! I hit chest and shoulders this morning utilizing sub-max weight and focused on pushing volumes of blood deep into the belly of the muscle. It was one of those workouts where I didn't want to stop and wanting to add weight but being this close to showtime I have to stick to my prescribed protocol. Very much looking forward to progressing in the weights next week and gettin my GROW on! I feel great and mentally and physically. This weekend can't get here fast enough!!!
Training
CHEST
1) Incline Hammer Strength: 3 sets
2) Machine Flat Press: 4 sets
3) Cable Flyes: 3 sets / 3 angles
SHOULDERS
1) DB Press: 3 sets
2) Side Laterals *superset* Bent Overs: 2 sets
3) Seated DB Shrugs: 2 sets
semper27
Member
Mid America Pro/Am in Evansville, IN.... You?
semper27
Member
7/31/2008 Full Body Circuit
Just in from my 40 minute full body circuit training. I ran through a complete circuit 4 times, higher reps and sub-sub-max weight. Just enough to break a sweat and pump some blood in to the muscle bellies. I have a somewhat busy schedule today.... supermarket, shaving, applying tan, very light cardio, rest, prepare meals and macro breakdowns for tomorrow, rest, rest, pose and rest some more. I'll be heading out early morning for a couple hour drive to Evansville. Polygraph/Urinalysis at 1030 a.m. Picking up Flex in the afternoon, hotel check-in at 3p.m. Competitor's meeting, light workout etc... Looking forward to the gettin this thang ON!!! It'll soon enough be an awesome memory!!!
Training
Full Body Circuit: 4 circuits / 40 minutes.
Just in from my 40 minute full body circuit training. I ran through a complete circuit 4 times, higher reps and sub-sub-max weight. Just enough to break a sweat and pump some blood in to the muscle bellies. I have a somewhat busy schedule today.... supermarket, shaving, applying tan, very light cardio, rest, prepare meals and macro breakdowns for tomorrow, rest, rest, pose and rest some more. I'll be heading out early morning for a couple hour drive to Evansville. Polygraph/Urinalysis at 1030 a.m. Picking up Flex in the afternoon, hotel check-in at 3p.m. Competitor's meeting, light workout etc... Looking forward to the gettin this thang ON!!! It'll soon enough be an awesome memory!!!
Training
Full Body Circuit: 4 circuits / 40 minutes.
semper27
Member
Mini Update...
Well the pre-judging is complete! I'm very happy with the conditioning that I brought. There were 5 guys in my Medium Height Class and a few packed some decent size but their conditioning wasn't up to par. I had a blast and know that I brought my best self and it's in the judges hands at this point. It may not mean much but I was center stage in the line up during our final pose and exit.
On a side note... WNBF Pro Kurt Weidner, truely lives up to his nickname "ANIMAL"!!! Super nice guy with a physique and conditioning that should set a standard in Natural Bodybuilding. Impecable posing and presentation. I'd gladly wager a pay check on a number 1 spot for him this evening.
Time for some rest before we head back in a few hours. I'm antsy as hell and on a complete energy high.
Here's a recap on what I consumed thus far leading up to the stage.
- 2 steaks
- 2 sweet potatos
- Detour Bar
- Numerous Rice Cakes with PB&J
- Reeses Cups
- Fish
- more sweet potatos
Gonna get our grub on at a nice pizza joint after the show. I'm sure Tommy is chompin at the bit for some Pizza. I've heard him mention it over and over both today and yesterday!!!
More Updates as we progress!
I greatly appreciate everyone's support. I'm BRINGIN IT!
Well the pre-judging is complete! I'm very happy with the conditioning that I brought. There were 5 guys in my Medium Height Class and a few packed some decent size but their conditioning wasn't up to par. I had a blast and know that I brought my best self and it's in the judges hands at this point. It may not mean much but I was center stage in the line up during our final pose and exit.
On a side note... WNBF Pro Kurt Weidner, truely lives up to his nickname "ANIMAL"!!! Super nice guy with a physique and conditioning that should set a standard in Natural Bodybuilding. Impecable posing and presentation. I'd gladly wager a pay check on a number 1 spot for him this evening.
Time for some rest before we head back in a few hours. I'm antsy as hell and on a complete energy high.
Here's a recap on what I consumed thus far leading up to the stage.
- 2 steaks
- 2 sweet potatos
- Detour Bar
- Numerous Rice Cakes with PB&J
- Reeses Cups
- Fish
- more sweet potatos
Gonna get our grub on at a nice pizza joint after the show. I'm sure Tommy is chompin at the bit for some Pizza. I've heard him mention it over and over both today and yesterday!!!
More Updates as we progress!
I greatly appreciate everyone's support. I'm BRINGIN IT!
bolt10
Well-known member
fitfrancopro
New member
No doubt!
Great job and well deserved, :thumbsup:
Great job and well deserved, :thumbsup: