USP Labs... THANK YOU!
- Thread starter semper27
- Start date
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Guest
snagency
Banned
semper27
Member
3/27/2008 Chest/Back
Just in from the gym and had a fantastic workout! The pump created on hypertrophy day's are unfrickin real! Since my shoulder is finally back on track I changed things up some and added bodyweight dips in to the mix with a 2-3-2 rep cadence and believe I busted some fibers that haven't been hit in quite a while. Back and Chest were completely fried after this workout. Can't wait to tear up legs tomorrow!!!
*Took a video of reverse grip machine pullover's. It's a total different feeling and the stretch and contraction is unlike conventional pullovers. I feel it's a very nice addition. I also go heavy with these on power days.
[nomedia="http://www.youtube.com/watch?v=B4Q32Q7DvB0"]YouTube - Broadcast Yourself.[/nomedia]
Recap:
BACK-
1) Braced Incline BB Row: 3 sets
2) Reverse Pullovers: 3 sets
3) High Rope Pulls: 3 sets
4) Seated Rows: 3 sets
5) Conventional Pullovers: 2 sets
CHEST-
1) Incline DB Press: 3 sets
2) Dips: 3 sets (2-3-2 rep cadence)
3) Cable Flyes *superset* Neg./Explosion Pushups: 3 sets (3 diff. angles)
Just in from the gym and had a fantastic workout! The pump created on hypertrophy day's are unfrickin real! Since my shoulder is finally back on track I changed things up some and added bodyweight dips in to the mix with a 2-3-2 rep cadence and believe I busted some fibers that haven't been hit in quite a while. Back and Chest were completely fried after this workout. Can't wait to tear up legs tomorrow!!!
*Took a video of reverse grip machine pullover's. It's a total different feeling and the stretch and contraction is unlike conventional pullovers. I feel it's a very nice addition. I also go heavy with these on power days.
[nomedia="http://www.youtube.com/watch?v=B4Q32Q7DvB0"]YouTube - Broadcast Yourself.[/nomedia]
Recap:
BACK-
1) Braced Incline BB Row: 3 sets
2) Reverse Pullovers: 3 sets
3) High Rope Pulls: 3 sets
4) Seated Rows: 3 sets
5) Conventional Pullovers: 2 sets
CHEST-
1) Incline DB Press: 3 sets
2) Dips: 3 sets (2-3-2 rep cadence)
3) Cable Flyes *superset* Neg./Explosion Pushups: 3 sets (3 diff. angles)
Guest
Guest
Does the machine come equiped with an air bag?
bolt10
Well-known member
I threw the reverse grip pullover machine today after seeing your vid(this week i have changed my exercises and liked this one) I supersetted it with some Rope Pulls but some1 felt the need to take the Pullover machine from me even though i put my Intrabolic Drink on the seat 
so i only did two sets on it and two sets with cable pullovers...but i will use it again next time.
so i only did two sets on it and two sets with cable pullovers...but i will use it again next time.
semper27
Member
LOL... When I go HEAVY on these, the seatbelt is a must! Little bit girly I guess but just wait til it's show time. I'M BRINGIN IT!
semper27
Member
3/28/2008 Lower Body Hypertrophy
As Dave Goodin once told Layne... "If you want to bring up your legs, you've got to learn to tolerate some pain." Today was a damn good workout and I invited the pain with open arms! I was able to create a fierce pump and believe I busted open some fibers that have yet to be tapped. Weights were kept submaximal with complete focus on form and exploding out of the whole on each movement. The added bonus at the end really sealed the deal and had me re-swallowing my breakfast! Punishment at it's best!!! Gots to love the feeling you get after a brutal leg day!
Recap:
1) Pause Squats: 3 sets (2-3-5 rep cadence)
2) Heals Together Hacks: 2 sets
3) Extensions *superset* Walking BB Lunges: 3 sets
4) Double Leg Curl: 3 sets (inner, outter, mid)
5) Seated Leg Curl: 3 sets (inner, outter, mid)
6) Free Motion Calves *superset* Standing: 3 sets
*Bonus: Bodyweight Tiptoe Sissy Squat's: 50 reps, straight set (fluid movement for pump)
As Dave Goodin once told Layne... "If you want to bring up your legs, you've got to learn to tolerate some pain." Today was a damn good workout and I invited the pain with open arms! I was able to create a fierce pump and believe I busted open some fibers that have yet to be tapped. Weights were kept submaximal with complete focus on form and exploding out of the whole on each movement. The added bonus at the end really sealed the deal and had me re-swallowing my breakfast! Punishment at it's best!!! Gots to love the feeling you get after a brutal leg day!
Recap:
1) Pause Squats: 3 sets (2-3-5 rep cadence)
2) Heals Together Hacks: 2 sets
3) Extensions *superset* Walking BB Lunges: 3 sets
4) Double Leg Curl: 3 sets (inner, outter, mid)
5) Seated Leg Curl: 3 sets (inner, outter, mid)
6) Free Motion Calves *superset* Standing: 3 sets
*Bonus: Bodyweight Tiptoe Sissy Squat's: 50 reps, straight set (fluid movement for pump)
snagency
Banned
semper27
Member
3/29/2008 Shoulder's/Bi's/Tri's
Just in from another great workout!!! I nailed shoulder's/bi's/tri's and created a painful pump. My shoulder's felt good but decided to perform shoulder presses on a Nautilus Machine and really focused on feeling the fibers pop during the eccentric portion of the movement. I added in a bonus of rollin' 30's on side laterals to completely get my fry on!!! I threw in another mix into my arm routine by performing Gironda Curls. I strongly recommend these if you've never tried them. Pure brutality on the bi's and it's damn near impossible to go heavy if done correctly. Tomorrow is a much needed day of rest but I plan on a bit of low intensity cardio and light ab work.
Recap:
Shoulders-
1) Nautilus Press: 3 sets
2) Side Laterals *superset* Bent Over: 2 sets
3) Side Laterals *Rollin' 30's: 1 set
4) DB Shrugs: 2 sets
Bi's/Tri's (Supersets)
1) Alt. DB Curls: 4 sets
2) Skull Crushers: 4 sets
1) Gironda Curls: 3 sets
2) Single Arm Overhead Rope Ext.: 3 sets
***GIRONDA CURL'S***
Start by resting your elbows on your pelvis or hip bones and your body inclined with head and shoulders in back of the hips. As the barbell is curled the first 10 or 12 inches start moving the body, head and shoulders, forward until your body is in erect position. Then as you continue to curl the barbell incline your body, head and shoulders, forward and complete the movement with a forceful contraction of the biceps. Now reverse the sequence as you lower the barbell to the starting position. It should take you about 6 seconds to perform one curl.
Just in from another great workout!!! I nailed shoulder's/bi's/tri's and created a painful pump. My shoulder's felt good but decided to perform shoulder presses on a Nautilus Machine and really focused on feeling the fibers pop during the eccentric portion of the movement. I added in a bonus of rollin' 30's on side laterals to completely get my fry on!!! I threw in another mix into my arm routine by performing Gironda Curls. I strongly recommend these if you've never tried them. Pure brutality on the bi's and it's damn near impossible to go heavy if done correctly. Tomorrow is a much needed day of rest but I plan on a bit of low intensity cardio and light ab work.
Recap:
Shoulders-
1) Nautilus Press: 3 sets
2) Side Laterals *superset* Bent Over: 2 sets
3) Side Laterals *Rollin' 30's: 1 set
4) DB Shrugs: 2 sets
Bi's/Tri's (Supersets)
1) Alt. DB Curls: 4 sets
2) Skull Crushers: 4 sets
1) Gironda Curls: 3 sets
2) Single Arm Overhead Rope Ext.: 3 sets
***GIRONDA CURL'S***
Start by resting your elbows on your pelvis or hip bones and your body inclined with head and shoulders in back of the hips. As the barbell is curled the first 10 or 12 inches start moving the body, head and shoulders, forward until your body is in erect position. Then as you continue to curl the barbell incline your body, head and shoulders, forward and complete the movement with a forceful contraction of the biceps. Now reverse the sequence as you lower the barbell to the starting position. It should take you about 6 seconds to perform one curl.
semper27
Member
Yeah man! The Gironda Curl's are pure nastiness! I like to change things up quite a bit to stimulate the muscle in a different manner.
bolt10
Well-known member
Nice yea i really liked the in depth explanation and i might give those a shot. I had seen them somewhere else recently but i like your explanation better than the one i had read.
semper27
Member
3/31/2008 Upper Body Power
Completely smoked upper body this morning! I felt damn strong today and very satisfied with the weight moved! I've come to really love the feeling of high rope pulls. The only amount of weight I am able to add to the stack is (2) 35 lb plates. It's all that fits until I find a plate pin that I can use. Today was one of those days where I felt I could have went on and on! Intensity is an understatement. I absolutely can not wait to tear it up in STL on Thursday with Bill!!! Show prep is just around the corner and it will soon be time to get my peel on!!!
Recap:
BACK-
1) Rack Deads: 3 sets (final was drop set, 520 x 3, 405 x 7, 10 reps total)
2) Reverse Pullovers: 3 sets
3) High Rope Pulls: 3 sets (stack + 70)
4) Low Hammer Rows: 3 sets *superset* Close Grip Pulldowns: 2 sets
SHOULDERS-
1) Hammer Strength Press: 3 sets
2) Gironda Side Laterals: 2 sets
CHEST-
1) Gironda Dips: 3 sets
2) Incline Flyes: 3 sets
3) Neg/Explosion Pushups: 2 sets
BI'S/TRI'S- (supersets)
1) Gironda Curls: 3 sets
2) Rope Pulldowns: 3 sets
1) Machine Preachers: 2 sets
2) Reverse Cambered Bar Pushdowns: 2 sets
[ame="http://www.youtube.com/watch?v=OuV3LyGyPW8"]YouTube - High Rope Pulls[/ame]
Completely smoked upper body this morning! I felt damn strong today and very satisfied with the weight moved! I've come to really love the feeling of high rope pulls. The only amount of weight I am able to add to the stack is (2) 35 lb plates. It's all that fits until I find a plate pin that I can use. Today was one of those days where I felt I could have went on and on! Intensity is an understatement. I absolutely can not wait to tear it up in STL on Thursday with Bill!!! Show prep is just around the corner and it will soon be time to get my peel on!!!
Recap:
BACK-
1) Rack Deads: 3 sets (final was drop set, 520 x 3, 405 x 7, 10 reps total)
2) Reverse Pullovers: 3 sets
3) High Rope Pulls: 3 sets (stack + 70)
4) Low Hammer Rows: 3 sets *superset* Close Grip Pulldowns: 2 sets
SHOULDERS-
1) Hammer Strength Press: 3 sets
2) Gironda Side Laterals: 2 sets
CHEST-
1) Gironda Dips: 3 sets
2) Incline Flyes: 3 sets
3) Neg/Explosion Pushups: 2 sets
BI'S/TRI'S- (supersets)
1) Gironda Curls: 3 sets
2) Rope Pulldowns: 3 sets
1) Machine Preachers: 2 sets
2) Reverse Cambered Bar Pushdowns: 2 sets
[ame="http://www.youtube.com/watch?v=OuV3LyGyPW8"]YouTube - High Rope Pulls[/ame]
semper27
Member
4/1/2008 Lower Body Power
Had a pretty decent workout this morning. I didn't sleep too well last night and noticed the difference in the gym. My mind was in it but decided to lighten the load today for safety purposes. Tomorrow is a much needed day of rest. I plan on performing some low intensity cardio and light ab work and REST!!! Thursday it's ON in STL with Bill!!! I'm ready to roll!!!
Recap:
1) Paused Box Squats: 4 sets (final 315 x 10, 3 sec pauses)
2) Leg Extensions: 3 sets (final 320 x 10)
3) Glute Ham Raise: 3 sets (with 20 lb DB x 6, slow/controlled)
4) Seated Leg Curls: 2 sets
5) Seated Calves *superset* Bodyweight Sissy Squats: 3 sets
Had a pretty decent workout this morning. I didn't sleep too well last night and noticed the difference in the gym. My mind was in it but decided to lighten the load today for safety purposes. Tomorrow is a much needed day of rest. I plan on performing some low intensity cardio and light ab work and REST!!! Thursday it's ON in STL with Bill!!! I'm ready to roll!!!
Recap:
1) Paused Box Squats: 4 sets (final 315 x 10, 3 sec pauses)
2) Leg Extensions: 3 sets (final 320 x 10)
3) Glute Ham Raise: 3 sets (with 20 lb DB x 6, slow/controlled)
4) Seated Leg Curls: 2 sets
5) Seated Calves *superset* Bodyweight Sissy Squats: 3 sets
semper27
Member
4/2/2008 Cardio/Ab's
Just finished up cardio and ab work. I went in with the intention of only performing low intensity cardio but couldn't resist a few HIIT intervals on the bike. I just couldn't stand it! I kicked it off with several sets of various ab-work and then performed (5) HIIT intervals on the stationary bike, followed by 20 min. low intensity cardio at 3.2 and zero incline. My local weather report for tomorrow isn't looking too good so I may not be traveling to STL to train with Bill. Playing it by ear at this point. Either way, back and chest will be blazed tomorrow!!!
Just finished up cardio and ab work. I went in with the intention of only performing low intensity cardio but couldn't resist a few HIIT intervals on the bike. I just couldn't stand it! I kicked it off with several sets of various ab-work and then performed (5) HIIT intervals on the stationary bike, followed by 20 min. low intensity cardio at 3.2 and zero incline. My local weather report for tomorrow isn't looking too good so I may not be traveling to STL to train with Bill. Playing it by ear at this point. Either way, back and chest will be blazed tomorrow!!!
semper27
Member
Thanks for the support guy's!!! Prep time starts next week! I absolutely can not wait. I normally take 20-25 weeks to prep for a show but I've been very meticulous for the duration of my off-season, so 17 weeks should be more than enough time. I'm certain that I'm hovering around 5-6% bf and weighed 192 yesterday morning. I plan on being ready at least 3-4 weeks out so I can manipulate my macro's accordingly and be able to fill out properly. Current macro's are 255/435/65-75. I'm tryin to obtain a level of conditioning that will make animal's stop and stare!!!
Guest
Guest
semper27
Member
:clap2:
Me likey carbs!
semper27
Member
4/3/2008 Back/Chest
SOLID workout this morning! I completely destroyed back and chest and was pumped to the bone! I finished the workout about 45 minutes ago and they are both still on fire! The addition of Gironda Dips have been absolutely brutal on my pecs. I haven't felt this type of burn in quite a while. Looking forward to blazing the legs tomorrow!
Recap:
BACK:
1) Barbell Rows: 3 sets
2) High Pulls: 3 sets (utilized D-Grip Pulldown bar, total different feel than rope)
3) Close Grip HS Pulldown: 3 sets
4) Seated Rope Rows: 3 sets
5) Reverse Pullovers: 3 sets
CHEST:
1) Incline Free Motion Press: 3 sets
2) Gironda Dips: 3 sets
3) Cable Flyes: 3 sets
SOLID workout this morning! I completely destroyed back and chest and was pumped to the bone! I finished the workout about 45 minutes ago and they are both still on fire! The addition of Gironda Dips have been absolutely brutal on my pecs. I haven't felt this type of burn in quite a while. Looking forward to blazing the legs tomorrow!
Recap:
BACK:
1) Barbell Rows: 3 sets
2) High Pulls: 3 sets (utilized D-Grip Pulldown bar, total different feel than rope)
3) Close Grip HS Pulldown: 3 sets
4) Seated Rope Rows: 3 sets
5) Reverse Pullovers: 3 sets
CHEST:
1) Incline Free Motion Press: 3 sets
2) Gironda Dips: 3 sets
3) Cable Flyes: 3 sets
semper27
Member
4/4/2008 Lower Body
Just in from the gym!!! To no avail, I've been searching Wikipedia for the past 15 min to find a word that could describe today's workout. I trained solo this morning and felt like I was on another planet, for lack of a better description. My focus has always been sharp but today it was multiplied a million times over. It may have had something to do with a rumor that I caught wind of at my gym yesterday in regard's to ol' Semper bein' on the sauce! lol It startled me at first as I wanted to go straight to the source and rectify the issue on the spot but I chose to take it as an unintended compliment and stoke the flames that burn deep inside my being. I have no problem sleeping at night, for the fact that I know what I put in to being the best that I possibly can. I'm utilizing this as a kick start to show prep which begins this coming Monday. IT'S TIME TO ROLL FOLK'S!!! FOCUSED LIKE A CAMERA LENS!!!!!!!!
Recap:
1) Narrow Smith Squats: 4 sets (A** to ankles with 3 sec. pauses)
2) Leg Press: 2 sets
3) Extensions: 3 sets (final set/occlusion)
4) Glute Ham Raise: 3 sets
5) Leg Curls *superset* Seated Curls: 2 sets
6) Seated Calves *superset* Donkey Calves: 3 sets
**Bonus Round**
Tip Toe Sissy Squats x 50 (bodyweight)
**10 min. Stationary Bike Cool Down
Just in from the gym!!! To no avail, I've been searching Wikipedia for the past 15 min to find a word that could describe today's workout. I trained solo this morning and felt like I was on another planet, for lack of a better description. My focus has always been sharp but today it was multiplied a million times over. It may have had something to do with a rumor that I caught wind of at my gym yesterday in regard's to ol' Semper bein' on the sauce! lol It startled me at first as I wanted to go straight to the source and rectify the issue on the spot but I chose to take it as an unintended compliment and stoke the flames that burn deep inside my being. I have no problem sleeping at night, for the fact that I know what I put in to being the best that I possibly can. I'm utilizing this as a kick start to show prep which begins this coming Monday. IT'S TIME TO ROLL FOLK'S!!! FOCUSED LIKE A CAMERA LENS!!!!!!!!
Recap:
1) Narrow Smith Squats: 4 sets (A** to ankles with 3 sec. pauses)
2) Leg Press: 2 sets
3) Extensions: 3 sets (final set/occlusion)
4) Glute Ham Raise: 3 sets
5) Leg Curls *superset* Seated Curls: 2 sets
6) Seated Calves *superset* Donkey Calves: 3 sets
**Bonus Round**
Tip Toe Sissy Squats x 50 (bodyweight)
**10 min. Stationary Bike Cool Down
Guest
Guest
When people use AP, Pslin, powerfull, cissus and other natural goodies correctly with a precise nutrition it becomes a common accusation!
I can not stress the nutrition part any harder.
Guest
Guest
Scary part is that no USP test releaser in the mix. We are working overtime to get it here.
semper27
Member
I'm not goin anywhere!!!
semper27
Member
4/5/2008 Shoulder's/Bi's/Tri's
Good workout this morning! I trained solo again and was in and out in about 45 min. All I can think about is August 2nd! It will be here before I know it and I've plenty of work ahead of me. Prep starts Monday, along with a new training split. It's all out and all in from this point forward!!!! Time to get it done!
Recap:
SHOULDER'S:
1) Hammer Strength Press: 4 sets
2) Side Laterals *superset* Reverse Flyes: 3 sets
3) Free Motion Shrugs: 3 ultra slow sets
BI'S/Tri's: (Supersets)
1) Alt. DB Curls: 4 sets
2) Straight Bar Cable Pressdowns: 4
1) Close Grip Cambered Bar: 3 sets
2) Reverse Grip Skull Crushers: 3 sets
Good workout this morning! I trained solo again and was in and out in about 45 min. All I can think about is August 2nd! It will be here before I know it and I've plenty of work ahead of me. Prep starts Monday, along with a new training split. It's all out and all in from this point forward!!!! Time to get it done!
Recap:
SHOULDER'S:
1) Hammer Strength Press: 4 sets
2) Side Laterals *superset* Reverse Flyes: 3 sets
3) Free Motion Shrugs: 3 ultra slow sets
BI'S/Tri's: (Supersets)
1) Alt. DB Curls: 4 sets
2) Straight Bar Cable Pressdowns: 4
1) Close Grip Cambered Bar: 3 sets
2) Reverse Grip Skull Crushers: 3 sets
semper27
Member
4/7/2008 Prep Time!!!
IT'S TIME!!! Just got in from an awesome upper body day. I'm completely blazed and still feel on fire an hour later! I kicked off prep with a new training protocol, keeping some of the previous and switching things up a bit. I'm excited to get this rollin and spent a few hours yesterday planning out my meal plan and macro's for the weeks to come and I'm ready to rock! I feel I've made some very good gains during my off-season and it's now time to get my GRAIN on. My goal is similar to last year... out-condition the competition and make them realize they could have done a lot more! I'll be training in Stl. this Thursday with Bill. This will without doubt set the tone for the months ahead! My official weigh-in will be tomorrow morning and may have my bf% checked on Wednesday. FOCUSED LIKE A CAMERA LENS..... LET'S DO IT!!!
*New Training (some old/some new)
Split
Day 1: Upper Body
Day 2: Lower Body
Day 3: rest/Abs
Day 4: Back/Triceps
Day 5: Lower Body Hell day (20 intervals/extensions/leg curls/calves)
Day 6: Chest/shoulders/Biceps
Day 7: Rest/Abs
Today's Recap:
Back-
1) Barbell Rows:3 sets
2) D-Ring Bar Pulldowns: 3 sets
3) Seated Cable Rows: 3 sets
4) Pullovers *superset w* DB Row: 1 set
5) Weighted Hang: 1 min.
Shoulders-
1) Hammer Press: 3 sets
2) Side Laterals *superset w* Bent Overs: 2 sets
Chest-
1) Incline DB: 3 sets
2) Free Motion Flyes: 3 sets
3) Neg/Explosion Pushups: 1 set
4) Weighed Pec Stretch: 1 min.
Bi's/Tri's-
1) Hammer Curls: 3 sets
2) Skull Crushers: 3 sets
3) CG Gironda Curls: 2 sets
4) Reverse Pressdowns: 2 sets
IT'S TIME!!! Just got in from an awesome upper body day. I'm completely blazed and still feel on fire an hour later! I kicked off prep with a new training protocol, keeping some of the previous and switching things up a bit. I'm excited to get this rollin and spent a few hours yesterday planning out my meal plan and macro's for the weeks to come and I'm ready to rock! I feel I've made some very good gains during my off-season and it's now time to get my GRAIN on. My goal is similar to last year... out-condition the competition and make them realize they could have done a lot more! I'll be training in Stl. this Thursday with Bill. This will without doubt set the tone for the months ahead! My official weigh-in will be tomorrow morning and may have my bf% checked on Wednesday. FOCUSED LIKE A CAMERA LENS..... LET'S DO IT!!!
*New Training (some old/some new)
Split
Day 1: Upper Body
Day 2: Lower Body
Day 3: rest/Abs
Day 4: Back/Triceps
Day 5: Lower Body Hell day (20 intervals/extensions/leg curls/calves)
Day 6: Chest/shoulders/Biceps
Day 7: Rest/Abs
Today's Recap:
Back-
1) Barbell Rows:3 sets
2) D-Ring Bar Pulldowns: 3 sets
3) Seated Cable Rows: 3 sets
4) Pullovers *superset w* DB Row: 1 set
5) Weighted Hang: 1 min.
Shoulders-
1) Hammer Press: 3 sets
2) Side Laterals *superset w* Bent Overs: 2 sets
Chest-
1) Incline DB: 3 sets
2) Free Motion Flyes: 3 sets
3) Neg/Explosion Pushups: 1 set
4) Weighed Pec Stretch: 1 min.
Bi's/Tri's-
1) Hammer Curls: 3 sets
2) Skull Crushers: 3 sets
3) CG Gironda Curls: 2 sets
4) Reverse Pressdowns: 2 sets
bolt10
Well-known member
Good luck on this prep. I will be following along as i have been. I am going on a split much like the one you have at the moment in may when i begin to cut/recomp for summer. I like the way your days 4-6 look and may use that split of the muscle groups as it is slightly different to how i did it last time. Looks good keep up the good work 
semper27
Member
4/8/2008 Leg Day
Finally got a good nights rest and had a damn solid workout this morning! I'm back to hittin squats since I'm not currently doing rack deads on Monday. For injury prevention purposes, the highest I plan on going with squats is 315. This will allow me to constantly manipulate slow squats, pauses and high rep schemes to get the full effect of brutally blasting my quads and not have to sacrifice form for ego. I nailed a PR on extensions with pauses, reppin out 10 with 345. I'm not after numbers but had quite a bit more in the tank. I'll see what I can do next week! Overall, great workout!!!
Recap:
1) Squats: 4 sets
2) Extensions: 3 sets
3) Stiff Leg Deads: 3 sets
4) Dbl. Leg Curl: 2 sets
5) Seated Calves *superset* Donkey Calves: 3 sets
Finally got a good nights rest and had a damn solid workout this morning! I'm back to hittin squats since I'm not currently doing rack deads on Monday. For injury prevention purposes, the highest I plan on going with squats is 315. This will allow me to constantly manipulate slow squats, pauses and high rep schemes to get the full effect of brutally blasting my quads and not have to sacrifice form for ego. I nailed a PR on extensions with pauses, reppin out 10 with 345. I'm not after numbers but had quite a bit more in the tank. I'll see what I can do next week! Overall, great workout!!!
Recap:
1) Squats: 4 sets
2) Extensions: 3 sets
3) Stiff Leg Deads: 3 sets
4) Dbl. Leg Curl: 2 sets
5) Seated Calves *superset* Donkey Calves: 3 sets
semper27
Member
4/9/2008 Cardio - Ab's
Started today's workout with various ab work and then got my cardio on! I totally killed it with 5 HIIT intervals on a stationary bike immediately followed by 10 min. stepmill work, immediately followed by 10 min. on the treadmill. I was completely soaked when all was said and done and had the lungs blazing! On tap for tomorrow... Back and Triceps!!!
Started today's workout with various ab work and then got my cardio on! I totally killed it with 5 HIIT intervals on a stationary bike immediately followed by 10 min. stepmill work, immediately followed by 10 min. on the treadmill. I was completely soaked when all was said and done and had the lungs blazing! On tap for tomorrow... Back and Triceps!!!
Guest
Guest
semper27
Member
4/10/2008 Back - Tricep's
The weather didn't play in to my favor today so I had to postpone training with Bill. It's the second week in a row and with any amount of luck, we will tear it up next Thursday!
Today was Back and Tricep's! I'll go ahead and say it again... Probably one of the best workout's to date... they just keep gettin better. Since this is my second back day of the week, I kept the numbers in mid-range and totally focused on form along with squeezing every ounce of blood in to the muscle worked. The pump was absolutely sick as it felt like I could actually feel the lines coming in! During the tricep portion of the workout, I implemented overhead dumbbell extensions. I haven't done these in quite a while but worked up to a 125 lb DB for 10 solid, slow reps.
On tap for tomorrow is what I'll call "lower body hell day." Leg extensions supersetted with leg curls, followed by 20 HIIT intervals on a stationary bike, followed by blazing the calves. Should be good times!!! TIME TO GET DOWN WITH THE SICKNESS!!!!! ROLL TIME!!!!
Recap:
Back-
1) Rack Deads: 3 sets (final 2 sets, rest/pause)
2) D-Ring Bar Pulldowns: 3 sets
3) T-Bar Rows: 3 sets (final set, drop set)
4) Seated Low Rows: 3 sets
5) Pullovers: 2 sets
6) 60 sec. weighted hang
Tricep's-
1) Overhead Extensions: 4 sets
2) Rope Pressdowns: 3 sets
STRETCH
The weather didn't play in to my favor today so I had to postpone training with Bill. It's the second week in a row and with any amount of luck, we will tear it up next Thursday!
Today was Back and Tricep's! I'll go ahead and say it again... Probably one of the best workout's to date... they just keep gettin better. Since this is my second back day of the week, I kept the numbers in mid-range and totally focused on form along with squeezing every ounce of blood in to the muscle worked. The pump was absolutely sick as it felt like I could actually feel the lines coming in! During the tricep portion of the workout, I implemented overhead dumbbell extensions. I haven't done these in quite a while but worked up to a 125 lb DB for 10 solid, slow reps.
On tap for tomorrow is what I'll call "lower body hell day." Leg extensions supersetted with leg curls, followed by 20 HIIT intervals on a stationary bike, followed by blazing the calves. Should be good times!!! TIME TO GET DOWN WITH THE SICKNESS!!!!! ROLL TIME!!!!
Recap:
Back-
1) Rack Deads: 3 sets (final 2 sets, rest/pause)
2) D-Ring Bar Pulldowns: 3 sets
3) T-Bar Rows: 3 sets (final set, drop set)
4) Seated Low Rows: 3 sets
5) Pullovers: 2 sets
6) 60 sec. weighted hang
Tricep's-
1) Overhead Extensions: 4 sets
2) Rope Pressdowns: 3 sets
STRETCH
semper27
Member
4/11/2008 Cardio/Legs
Cardio this morning was completely INSANE! After a brief warm up I hit quad's and ham's, performing (3) supersets of 20 reps with submaximal weight, concentrating on peak contraction pauses on both exercises. This created one hell of a pump and then it was off to the bike for some HIIT intervals. Warmed up for another 5 min. and performed 20 straight intervals in the format below. Very painful, yet very productive! I then hammered calves with supersetting seated and standing. Tomorrow is chest and biceps!
Interval Protocol:
Interval #--sprint (seconds out of the minute interval)
1- 10
2- 12
3- 14
4- 16
5- 18
6- 20
7- 18
8- 16
9- 14
10- 12
11- 10
12- 12
13- 14
14- 16
15- 18
16- 20
17- 18
18- 16
19- 14
20- 12
Then perform a 5 minute cool down
BRUTALITY AT IT'S BEST!!!
Cardio this morning was completely INSANE! After a brief warm up I hit quad's and ham's, performing (3) supersets of 20 reps with submaximal weight, concentrating on peak contraction pauses on both exercises. This created one hell of a pump and then it was off to the bike for some HIIT intervals. Warmed up for another 5 min. and performed 20 straight intervals in the format below. Very painful, yet very productive! I then hammered calves with supersetting seated and standing. Tomorrow is chest and biceps!
Interval Protocol:
Interval #--sprint (seconds out of the minute interval)
1- 10
2- 12
3- 14
4- 16
5- 18
6- 20
7- 18
8- 16
9- 14
10- 12
11- 10
12- 12
13- 14
14- 16
15- 18
16- 20
17- 18
18- 16
19- 14
20- 12
Then perform a 5 minute cool down
BRUTALITY AT IT'S BEST!!!
semper27
Member
4/12/2008 Chest - Shoulders- Biceps
Great workout this morning! I woke up today and noticed a faint achiness in my previously injured shoulder. Nothing major but decided to warm it up with a heating pad before I took off for the gym. I believe I've developed some arthritis in it and it seems to flare up a bit when the weather drastically changes. Two days ago it was 73 degree's and today the weather man is calling for flurries. After my first set of shoulder presses, oddly enough, the achiness subsided completely, allowing me to thrash the hell outta them! I'm really taking a liking to the new split. I completely fried my chest and noticed new spider vein's poppin up while performing machine preachers....it's the little things like this that excites the hell outta me... Almost as excited as Richard Simmons at a hotdog eating contest!!!! Tomorrow will be a complete day off from the gym. Time to recover and grow. We are 16 weeks out from war time! Every minute counts!
Recap:
Chest-
1) Flat DB Press: 3 sets supersetted with 3 sets of pushups
2) Incline Hammer Press: 3 sets
3) Free Motion Crossovers: 3 sets supersetted with 3 sets neg/explosion pushups
4) Weighted Hang: 1 min.
Shoulders-
1) Machine Press: 3 sets
2) Side Laterals: 3 rest pause sets X a whole lot of reps!
3) Bent Over Laterals: 3 sets
4) DB Shrugs: 2 sets
Biceps-
1) Hammer Curls: 2 sets
2) DB Curls: 2 sets
3) Machine Preachers: 3 sets
Great workout this morning! I woke up today and noticed a faint achiness in my previously injured shoulder. Nothing major but decided to warm it up with a heating pad before I took off for the gym. I believe I've developed some arthritis in it and it seems to flare up a bit when the weather drastically changes. Two days ago it was 73 degree's and today the weather man is calling for flurries. After my first set of shoulder presses, oddly enough, the achiness subsided completely, allowing me to thrash the hell outta them! I'm really taking a liking to the new split. I completely fried my chest and noticed new spider vein's poppin up while performing machine preachers....it's the little things like this that excites the hell outta me... Almost as excited as Richard Simmons at a hotdog eating contest!!!! Tomorrow will be a complete day off from the gym. Time to recover and grow. We are 16 weeks out from war time! Every minute counts!
Recap:
Chest-
1) Flat DB Press: 3 sets supersetted with 3 sets of pushups
2) Incline Hammer Press: 3 sets
3) Free Motion Crossovers: 3 sets supersetted with 3 sets neg/explosion pushups
4) Weighted Hang: 1 min.
Shoulders-
1) Machine Press: 3 sets
2) Side Laterals: 3 rest pause sets X a whole lot of reps!
3) Bent Over Laterals: 3 sets
4) DB Shrugs: 2 sets
Biceps-
1) Hammer Curls: 2 sets
2) DB Curls: 2 sets
3) Machine Preachers: 3 sets
semper27
Member
4/14/2008 Upper Body
16 weeks out as of this past Saturday!!! I'm fired up and ready for battle! I trained complete upper body this morning and felt STRONG! It was tough not hittin the gym yesterday but I feel thoroughly recoverd from last weeks training and ready to push it harder this week! My official weigh-in is tomorrow morning and feel things are coming along nicely. I'm not concerned about making any particular weight class as long as every ounce of fat comes off and I come to the show grainy peeled. Everything else falls on the judges. I'M AFTER IT!
Recap:
Back-
1) EZ-Bar Rows: 3 sets (final set / rest pause)
2) D-Grip Pulldowns: 3 sets (final- the stack + 110 lbs X 10 PR)
3) Seated Cable Rows: 3 sets (final set / rest pause)
4) Pullovers *superset w* DB Rows: 1 set
5) Weighted Hang X 60 sec
Shoulders-
1) Machine Press: 3 sets
2) Side Laterals: 2 sets (ultra slow with pauses)
Chest-
1) Decline Press: 3 sets
2) Incline Free Motion Flyes *superset w* Neg/Explosion pushups: 2 sets
3) Weighted Stretch X 60 sec
Bi's/Tri's (supersets)
1) Cambered Bar Curl: 2 sets
2) Rope Pressdowns: 2 sets
1) Machine Preachers: 2 sets
2) Reverse Grip Pressdowns: 2 sets
16 weeks out as of this past Saturday!!! I'm fired up and ready for battle! I trained complete upper body this morning and felt STRONG! It was tough not hittin the gym yesterday but I feel thoroughly recoverd from last weeks training and ready to push it harder this week! My official weigh-in is tomorrow morning and feel things are coming along nicely. I'm not concerned about making any particular weight class as long as every ounce of fat comes off and I come to the show grainy peeled. Everything else falls on the judges. I'M AFTER IT!
Recap:
Back-
1) EZ-Bar Rows: 3 sets (final set / rest pause)
2) D-Grip Pulldowns: 3 sets (final- the stack + 110 lbs X 10 PR)
3) Seated Cable Rows: 3 sets (final set / rest pause)
4) Pullovers *superset w* DB Rows: 1 set
5) Weighted Hang X 60 sec
Shoulders-
1) Machine Press: 3 sets
2) Side Laterals: 2 sets (ultra slow with pauses)
Chest-
1) Decline Press: 3 sets
2) Incline Free Motion Flyes *superset w* Neg/Explosion pushups: 2 sets
3) Weighted Stretch X 60 sec
Bi's/Tri's (supersets)
1) Cambered Bar Curl: 2 sets
2) Rope Pressdowns: 2 sets
1) Machine Preachers: 2 sets
2) Reverse Grip Pressdowns: 2 sets
semper27
Member
4/15/2008 Leg Day
:squat:Just in from tearin the house down! I felt on fire this morning and motivated as hell to blow the legs up! I added in a couple of extra bonuses to really force the blood out of the marrow and into the muscle. I litterally stumbled out of the gym today. This was a very high quality workout for me and definately one for the books! Cardio and ab-work tomorrow!!!
Recap:
1) Barbell Squat: 4 sets
2) Tip Toe Squats *superset* Narrow ATG Squats: 1 set (Smith Machine)
3) Extensions: 3 sets (3 sec peak contraction pauses with negative decents)
4) Dbl Leg Curls: 3 sets (negative decents)
5) Seated Curls: 2 sets (2 sec peak contraction pauses)
6) Free Motion Calves *superset* Standing: 2 sets
7) Tip Toe Squats *superset* Narrow ATG Squats: 1 set
:squat:Just in from tearin the house down! I felt on fire this morning and motivated as hell to blow the legs up! I added in a couple of extra bonuses to really force the blood out of the marrow and into the muscle. I litterally stumbled out of the gym today. This was a very high quality workout for me and definately one for the books! Cardio and ab-work tomorrow!!!
Recap:
1) Barbell Squat: 4 sets
2) Tip Toe Squats *superset* Narrow ATG Squats: 1 set (Smith Machine)
3) Extensions: 3 sets (3 sec peak contraction pauses with negative decents)
4) Dbl Leg Curls: 3 sets (negative decents)
5) Seated Curls: 2 sets (2 sec peak contraction pauses)
6) Free Motion Calves *superset* Standing: 2 sets
7) Tip Toe Squats *superset* Narrow ATG Squats: 1 set
semper27
Member
I apologize man! I intended to take some vids, including the tip-toes but the workout got crazy. I PROMISE you'll have it on Friday. I'll work a light set in on Friday's workout and catch it for ya! NO PROBLEM!
semper27
Member
4/15/2008 Ab-work / Cardio
Great workout this morning. Abs and cardio... short, sweet and to the point! I started out with abs, performing various ab work and then hit some good ol' cardio! 15 min. on stepmill, followed by 15 min. treadmill. Can't wait burn up the back and tri's tomorrow! Rollin' right along!
Great workout this morning. Abs and cardio... short, sweet and to the point! I started out with abs, performing various ab work and then hit some good ol' cardio! 15 min. on stepmill, followed by 15 min. treadmill. Can't wait burn up the back and tri's tomorrow! Rollin' right along!