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USP Labs... THANK YOU!

4/17/2008 Back - Chest

Let it be known that I'm not playin games!!! I'm in it to win it and gunnin for a Pro Card! I had an unbelievable workout this morning. Very intense throughout and my focus was crystal clear. I spoke with Bill last night on the phone for quite a while and he really had me fired up for today! Things couldn't be better, aside from having a different job, but hey, I'm working on that too! :D I converted back to rach chins today after a couple of months break. I could really feel them spreading my back apart with each rep. I also implemented overhead dumbbell extensions with a db in each hand. Total different feeling and brutal as hell! I'll make sure to catch these on video next week! Hybrid Leg Day tomorrow... extensions supersetted with leg curls followed by HIIT Hell... 20 sprints, topping off with calves! The next couple of months are going to fly by! Let's keep it rollin'!!!

Recap:

BACK:
1) Rack Chins: 3 sets (final 2 sets, rest/pause)
2) D-Grip High Pulls: 3 sets
3) T-Bar Rows: 3 sets (final set / drop set) Lost my breath after this!!!
4) Underhand Seated Rows: 3 sets
5) Pullovers: 3 sets
6) Weighted Stretch X 60 secs (had me screamin today!)

TRICEP'S:
1) Overhead Extensions: 4 sets (double arm)
2) Seated Reverse Pressdowns: 3 sets
 
4/18/2008 Leg Day

If you've never experienced the feeling that you get after 20 sprints then you're missing out on life! lol One hell of a workout this morning! Leg extensions were supersetted with double leg curls for 3 sets of 20 reps. This combo truely blew up my legs. I timed the leg extension sets and each set lasted just under 2 minutes. Focused on peak contraction pauses with very slow decents on both quad/ham exercises. This should create some nice separations in my quads in the weeks to come. I summed up the workout with 20 HIIT intervals on a stationary bike implementing the same protocol as the previous week. Brutal I say!!! Very good way to begin my work week! Chest, shoulder's and bi's in the morning! Tis feed time!!!
 
4/19/2008 Chest-Shoulders-Bi's

Today is the day that I become that much more driven! My focus just became more clear and the rage that burns deep within my soul is that of molten lava! Today's workout was phenomenal to say the least and the comment made by a Jabroni at the end, absolutely made my day! It went something like this... Jabroni, "got a contest comin up?" (one of these types that ask the same thing every couple weeks) Me, "yeah man!, Aug. 2nd." Jabroni, "gonna be ready?, where's it at?" Me, "without question!," "It's a Pro Qualifier in Evansville." Jabroni, "Pro Qualifier???" "You need to be a lot bigger for that! hahahaa." Me, no comment here, just a thank you stare and could tell he didn't know what to say next. Jabroni has no clue on how I completely turned that particular comment in to a force that will drive me completely past my own expectations. With that being said, it's time to crank this up past full throttle and keep rollin'!

Seems as if the weather is jackin with my shoulder some today. Nothing major, just a touch of minor discomfort. I decided to hammer the chest excusively with machines as they tend to utilize less stabilizer muscles while working chest. Very productive and intense workout. Low intensity cardio and bodyweight abs tomorrow!

Recap-

CHEST:
1) Free Motion Press *superset* Incline Pushups: 3 sets
2) Incline Hammer Strength: 3 sets
3) Incline Free Motion Flyes *superset* Neg/Explosion Pushups: 3 sets
4) Weighted Hang X 60 seconds

SHOULDERS:
1) Nautilus Shoulder Press: 3 sets
2) Side Laterals *superset* Bent Overs: 2 sets (rest pauses both sets)
3) Shrugs: 2 sets

BICEP'S:
1) Hammer Curls: 2 sets
2) Seated Dbl Arm DB Curls: 2 sets
3) Cambered Bar Cable Curls: 3 sets
 
4/20/2008 Cardio - Abs - Rest

Feelin damn good today! Got caught up on my rest and very ready for war in the morning!

Hit the gym this morning for cardio and ab work. I kept it short and sweet today. I kicked it off with 15 min. of various ab work followed by a hybrid stationary bike, mini HIIT session. Warmed up for 5 min., then 10 seconds all out, 20 seconds normal pace, 10 seconds all out, 20 seconds normal for 10 quick intervals. It felt good but didn't get my hear rate up too high and hardly broke a sweat. I then walked on the treadmill for 10 minutes.

I can not wait to tear it up tomorrow!
 
4/21/2008 Upper Body

Super SOLID workout this morning! I got plenty of rest yesterday and completely hammered it out today. It was a workout that felt as if I could have gone on and on! I went a little old school today and utilized a chain while performing my final set of overhead dumbbell extensions. (125 lb db + 20 lb of chain) I was shooting for 8 reps but fell short. Looking forward to tomorrows leg thrashing! It's time to crank this sh*t up!!!

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Recap:

BACK-
1) EZ-Bar Row-3 sets (final set, rest pause)
2) Med. Grip Pulldowns- 3 sets
3) Machine Rows- 3 sets (final set, rest pause)
4) Pullovers *superset* DB Rows: 1 set x 15
5) Weighted Hang x 60 seconds

SHOULDERS-
1) Machine Press- 3 sets
2) Side Lateral- 2 sets (paused contractions)

CHEST-
1) Decline Press- 3 sets
2) Free Motion Incline Flyes- 2 sets (paused contractions)

BI'S/TRI'S- (supersets)
1) Gironda Curls- 3 sets
2) Overhead DB Ext- 3 sets

1) Preacher Curls- 2 sets (paused contractions)
2) Reverse Cambered Bar Pressdowns- 2 sets (paused contractions)
 
semper27 said:
Super SOLID workout this morning! I got plenty of rest yesterday and completely hammered it out today. It was a workout that felt as if I could have gone on and on! I went a little old school today and utilized a chain while performing my final set of overhead dumbbell extensions. (125 lb db + 20 lb of chain) I was shooting for 8 reps but fell short. Looking forward to tomorrows leg thrashing! It's time to crank this sh*t up!!!

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Recap:

BACK-
1) EZ-Bar Row-3 sets (final set, rest pause)
2) Med. Grip Pulldowns- 3 sets
3) Machine Rows- 3 sets (final set, rest pause)
4) Pullovers *superset* DB Rows: 1 set x 15
5) Weighted Hang x 60 seconds

SHOULDERS-
1) Machine Press- 3 sets
2) Side Lateral- 2 sets (paused contractions)

CHEST-
1) Decline Press- 3 sets
2) Free Motion Incline Flyes- 2 sets (paused contractions)

BI'S/TRI'S- (supersets)
1) Gironda Curls- 3 sets
2) Overhead DB Ext- 3 sets

1) Preacher Curls- 2 sets (paused contractions)
2) Reverse Cambered Bar Pressdowns- 2 sets (paused contractions)
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what is the cost of the camera crew?haha
 
I said once and I will say it again!! you are a freak of nature. Whatever you set your mind to, you will accomplish!!!! Go get that Procard Bro!!!
 
4/22/2008 Lower Body

Just in from the gym and had a brutaly intense training session! I focused on hack squats today working up to 5 plates per side x 8 slow and controlled reps. I then ran an attempt at a set of "Rollin' 30's" with (3) plates per side but came up a couple short. Failure? Yes! Honest attempt? Yes! Burnt up from the floor up? Yes! I WILL nail this in due time and have a new goal of (4) plates on Rollin' 30's during my next off-season. IT WILL BE DONE!!! After completion of the hack session, I lightened the load on leg extensions and held each contraction for a 3 second count. It felt as if I had icey hot runnin through my veins! I took a vid of my ghetto version of Donkey Calf Raises. I prefer to use plates opposed to a dumbbell but can only fit 4 comfortably between my knees. Overall I was very satisfied with todays workout but disappointed that I came up short on the hacks. I'll get it done!

Recap:

1) Hack Squats: 3 sets
2) Rollin' 30's: 1 set (fell short, 28 reps)
3) Leg Extensions: 3 sets (3 second pause at peak)
4) Stiff Legged Deads *superset* Single Leg Curls: 3 sets
5) Donkey Calves: 3 sets
6) Seated Calves: 2 sets

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Never cease to amaze me. I bet you will be leaping tall buildings and out running trains here pretty soon. Awesome job the hacks and the calves are monsterous.
 
camp23451 said:
HAPPY BIRTHDAY BRO!!!! My gift to you is an off day from work and the gym!!!!
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LMAO.... I appreciate it bro! However, I can't accept the day off chit from the gym! I am off work today... only reason, it's a scheduled day off. I'm after some cardio and ab work in a few hours. Time to kill it!!!
 
4/23/2008 Cardio - Ab Work

Had a good cardio and ab session this morning. Worked on etching the abs for the first 20 min and then hit the treadmill for 15, followed by 15 min on stationary bike.... I worked in 10 mini HIIT intervals on the bike, 10 seconds all out, 20 seconds rest, just to get a quick taste. A little birthday treat to myself if you will! Nothing else planned for the day aside from the daily entertainment on the boards here and total relaxation! I can't stop thinking about tomorrows workout, Back/Tricpes. I'm ate up!!!
 
4/24/2008

I set out on a mission this morning to completely destroy both back and triceps. I trained solo this morning which was a nice change up and finished up in about 45 minutes. Today's focus was centered on moving submaximal weight and concentrating on pausing in both the eccentric and concentric portion of each exercise for counts of 3. This really engorged the muscle bellies to the max and my lats are still twitching 35 minutes after I finished. Solid workout and MISSION ACCOMPLISHED!!!

Recap:

Back:
1) Wide Grip Pulldowns: 3 sets (last 2 sets/rest pause)
2) High Rope Pulls: 3 sets
3) Bent Over Rows: 3 sets (final set/drop set)
4) Underhand Low Cable Rows: 3 sets
5) Pullovers *superset* Cable Rows: 3 sets
6) Weighted Hang X 60 seconds

Triceps:
1) Overhead Rope Ext.: 3 sets
2) D-Ring Reverse Pressdown: 3 sets
 
4/25/2008 Leg Day #2

Leg Day #2 of the week this morning. I'm still getting use to my new training protocol as I got use to hittin lighter squats, hacks squats or leg presses on my second leg day of the week. I began with a nice 5 minute warm up on the stationary bike and two, very light, sets on leg extensions. I then began my (3) working supersets of sub-max leg extensions and single leg curls. I performed both exercises with a super slow rep cadence and held the contractions for a three second count. I then switched up my normal (20) HIIT intervals on the stationary at different interval times with a series of 10, 20 second timed intervals. (45 seconds normal pace, 20 seconds all out) I finished the workout with Ghetto Donkey Calf Raises (2 sets of 25) supersetted with Seated Calves (2 sets of 15). Anticipating tearin up Chest, Shoulder's and Bicep's in the morning! IT'S GO TIME!
 
4/26/2008 Chest - Shoulders - Biceps

Great workout this morning! Was in the gym a little longer than anticipated due to working out with a couple of other people. It was a decent change of pace but the intensity was tapered due to longer rest periods. I'll just look at it as sort of a shock to what I'm use to! I'll be tearin things up on Monday and the added rest may be a good thing! I had a touch of shoulder tenderness but nothing to cry about. Seems as if a sudden change of weather temperature sometimes irritates it. Had no issues with any shoulder movements and moved some decent weight. Tomorrow will be a complete rest day aside from some low intensity walking in the morning. This is subject to change if I have to work a 16 hour shift tonight. Can NOT wait for Monday to get here!!!

Recap:

CHEST:
1) Incline Hammer Strength *superset* Pushups- 3 sets
2) Free Motion Press: 3 sets
3) Free Motion Flyes (3 angles) *superset* Neg/Explosion Pushups: 3 sets
4) Weighed Chest Stretch X 90 seconds

SHOULDERS:
1) Hammer Strength Shoulder Press- 3 sets
2) Side Laterals *superset* Bent Overs- 2 sets (rest/pause sets)
3) Dumbbell Shrugs- 3 sets

BICEPS:
1) Gironda Curls- 3 sets
2) Machine Preachers- 2 sets (single arm)
3) Top Half Rollin' 30's X 1 set
 
4/27/2008 Low Intensity Cardio - Abs

Did a bout of low intensity cardio this morning consisting of 15 min. treadmill work at 3.2 mph, 4% incline. I kept it interesting switching from walking forwards to backwards every couple of minutes. I also blazed the abdominal cavity with various ab-work. I was going to take a complete rest day from training but I honestly feel as if I'd go nuts without doing something! The clock is ticking and every second of every day counts! All in at all costs!!! Very anxiously awaiting tomorrows workout. Time to crank it up!
 
4/28/2008 Upper Body

It's the beginning of a new week of training and my focus is completely zeroed in! It's time to dig down to the core of my being and amp the intensity and effort to yet another level. The goal set forth is to beat my previoius self and I am well underway! I can not wait to bang it out on stage come August. I'm starting to smell a hint of Pro Tan in the air!!!

Had an amazing workout this morning. I implemented a couple of different exercises during my back portion of the workout and completely set back on fire. I utilized the D-Grip Pulldown bar and performed pulldowns to the rear, pausing for a 3 count at mid skull. This was a completely different feeling and really blazed the lats from the top insertion all the way down to the bottom insertion. I also brought back low, close grip cable rows utilzing the d-ring handles. This allows a bit more movement and squeeze on the concentric portion of the exercise. Lastly, I performed single arm dumbbell rows with out supporting myself on a bench. Definately had to lighten the load on these. It felt like my back was on the verge of going numb when all was said and done! Ready to lay the smack down on legs tomorrow!!! IT'S FEEEEEEEED TIME!!!

Recap:

BACK-
1) Barbell Rows: 3 sets (final set--rest/pause)
2) D-Grip Pulldowns: 3 sets
3) CG Low Cable Rows: 3 sets (final set--rest/pause)
4) Pullovers *superset* Unbraced DB Rows-- 2 sets

SHOULDERS-
1) Machine Press: 3 sets
2) Side Laterals: 2 sets

CHEST-
1) Gironda Dips: 3 sets
2) Multi Angle Flyes *superset* Neg/Explosion Pushups: 2 sets

BI'S/TRI'S- (supersets)
1) Alt. DB Curls: 4 sets
2) Overhead Rope Ext: 4 sets

1) Close Grip Gironda Curls: 2 sets
2) D-Ring Reverse Pulldowns: 2 sets
 
4/29/2008 Leg Day

There are no words to describe today's leg day. It was one of the best to date... The numbers weren't very impressive so to speak but the focus for me at 13.5 weeks out is form, contractions, feeling the muscle worked all the way to the core and ALL OUT INTENSITY!!! I'll get after some numbers in the off season, believe you me!!! I implemented hammer strength stiff legged deads and worked up to 5 plates per side for six solid reps. Felt it was a very good swith from conventional SLD's. All of todays movements were slow, controled and contracted to the fullest.

The attached pics do NOT show the real picture... I'm kinda flat at the moment and the lighting wasn't the greatest and washed out hamstring and quad vascularity and quad striations. They are there! I have plenty of time to get to where I'm going! Slow and easy. I began my cut at 191.5 and currently 188 after 3.5 weeks in. I WANT THIS!!!





Recap:

1) Squats: 3 sets
2) Hack Squats: 2 sets (very narrow stance, 3 sec. eccentric and concentric)
3) Extensions: 3 sets (final set, 320 x 10)
4) Hammer Strength Stiff Legs: 3 sets (final set, 5 plates per side x 6)
5) Double Leg Curl: 3 sets (with negatives)
6) Ghetto Donkey Calves *superset* Seated Calves: 3 sets
 

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Awesome bro! Nothing flat-looking about that, progress is looking off-the-hook fantastic! Definition is SICK!
Keep on keeping on man, this show will be all yours..
 
4/30/2008 Cardio - Ab's

Today's training was short, sweet and to the point! I started off with various ab work for approx. 20 min. and then rode the bike for 10 min. at a moderate steady state. I followed this up with 15 min. steady state cardio on the treadmill with zero incline @ 3.2 mph, switching up with walking forward and backwards every two minutes. I plan to get my rest on today and not do too much of anything.
 
Semper - Your pro card is locked in! Stay strong though. You conditioning is fantastic for 13 weeks out. Please be careful not to over diet. Your conditioning will be there for sure, the key for you will be making sure you come in full with that wicked conditioning....if you can do that....the pro division has something to be worried about.

Best,
Doug
 
CoreDoug said:
Semper - Your pro card is locked in! Stay strong though. You conditioning is fantastic for 13 weeks out. Please be careful not to over diet. Your conditioning will be there for sure, the key for you will be making sure you come in full with that wicked conditioning....if you can do that....the pro division has something to be worried about.

Best,
Doug
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Doug, Thanks very much for droppin in! I DO NOT have the mindset that the Pro Card is locked in though. One never know's who will show up at any given show. I'm just determined and driven to bring the best package that my physique is capable of at this point. I have plenty of work ahead of me over the next couple of months. I'm after it HARD... and NOT letting up! I may be picking your brain from time to time if you don't mind!
 
Macro Breakdown

Here's a look at my macro's:

Upper Body Day and Back/Triceps: Monday/Thursday
250/350/55 (approx. 2895 calories)

All other day's:
275/250/60 (approx. 2,640 calories)
 
semper27 said:
Here's a look at my macro's:

Upper Body Day and Back/Triceps: Monday/Thursday
250/350/55 (approx. 2895 calories)

All other day's:
275/250/60 (approx. 2,640 calories)
Click to expand...

Looks about right. I personally would up protein a tad or at least sip on a product like Core ABC or xtend throughout the day. I prefer Core ABC :-)
 
CoreDoug said:
Looks about right. I personally would up protein a tad or at least sip on a product like Core ABC or xtend throughout the day. I prefer Core ABC :-)
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:)) I sip Xtend throughout the day! I'm a Scivation Athlete! I've heard great things about Core ABC!
 
5-1-2008 Back/triceps

Today marks a new month with a new level of intensity and one more day off the calender. I completely annihilated both back and tri's to the point that I had to swallow my breakfast twice! :D I brought back rack chins and looking forward to smashing a PR in the coming weeks. (Jamie's makin me do it) On the final set I worked up to a 120 lb DB for 12 pause reps with much more in the tank. I also performed High Rope Pulls while sitting on a 13" platform. This hit mid back from an entirely different angle and allowed for a ultra deep, painful stretch on the eccentric portion. I completed back training with straight arm rope pullover/pulldowns from a high cable. I think I like these more than traditional machine or dumbbell pullovers. Thay really stretched the lats out from both insertion points and could feel the muscle working much better. Great workout and ready to smoke quads/hams/calves in the morning!

Recap:

BACK-
1) Rack Chins: 3 sets
2) High Rope Pulls: 3 sets
3) D-Ring Seated Cable Row: 3 sets
4) Single Arm DB Row: 3 sets (bent over and unsupported)
5) High Rope Pullover/pulldown: 3 sets

TRICEPS:
1) Overhead DB Extensions: 4 sets
2) Reverse Cambered Bar Pressdowns: 3 sets
 
Fantastic condition, really unheard of from this far out.
I agree with Doug 100 percent, dont over diet though
Best of luck and you will be a force.

Quick question, how many warm up sets do you do before the 3 working sets listed? Just curious on what you Scivation guys do, LOL
 
fitfrancopro said:
Fantastic condition, really unheard of from this far out.
I agree with Doug 100 percent, dont over diet though
Best of luck and you will be a force.

Quick question, how many warm up sets do you do before the 3 working sets listed? Just curious on what you Scivation guys do, LOL
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I appreciate you dropping in man! I normally do about 5-10 min. warm up on a stationary bike and 2-3 warm up sets to get things rollin.

The plan is to raise the macro's slightly as we progress. I think I'll be good to go. I'm still gaining strength so I think I'm in the green. Thoughts ???
 
semper27 said:
I appreciate you dropping in man! I normally do about 5-10 min. warm up on a stationary bike and 2-3 warm up sets to get things rollin.

The plan is to raise the macro's slightly as we progress. I think I'll be good to go. I'm still gaining strength so I think I'm in the green. Thoughts ???
Click to expand...


Plus he is on the Miller stack. I think Doug was strong even 10 days out and with a libido to boot.
 
USPLabs said:
Plus he is on the Miller stack. I think Doug was strong even 10 days out and with a libido to boot.
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:) I like to be very close to stage ready about 3-4 weeks out and be able to adjust my macro's accordingly to fill out slowly. I do not want to be "that" guy that has to bust his rear the last two to three weeks out in hopes of losing the last several pounds. I also, normally, perform 1 - 2 cardio sessions per week both 30 min. or under.
 
Well fantastic job.

The way you look now, I would add 10grams of carbs per week and split it up pre and post workout. And that would be conservative.

But again, I am sure you have your plan.
I do agree with you being ready that far out.
I feel that the last two weeks you should coast in and not panic.
 
fitfrancopro said:
Well fantastic job.

The way you look now, I would add 10grams of carbs per week and split it up pre and post workout. And that would be conservative.

But again, I am sure you have your plan.
I do agree with you being ready that far out.
I feel that the last two weeks you should coast in and not panic.
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Think I'm going to hold steady for the moment but will eventually make the move. I'm no where near where I plan on being. Currently 350g on Monday/Thursday and 250g the rest of the days.
 
semper27 said:
Think I'm going to hold steady for the moment but will eventually make the move. I'm no where near where I plan on being. Currently 350g on Monday/Thursday and 250g the rest of the days.
Click to expand...

Understood, but you still can lose body fat when adding small increments of carbs. Thats the great thing about being in shape so far out. But you know youR body best.

I will be staying in tune to this thread!
 
fitfrancopro said:
Understood, but you still can lose body fat when adding small increments of carbs. Thats the great thing about being in shape so far out. But you know youR body best.

I will be staying in tune to this thread!
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I DO appreciate any and all input brother! This is the only way to get better. Layne has been working with me for the past couple of years but it's nice to have other sets of eye's as well! I'm after it to the end!

Mike Deagle speaks very highly of you! Now talk about a transformation! Unreal what he's accomplished. He and I keep regular contact.
 
5/2/2008 Leg Day #2

Great leg workout this morning. Added a couple of exercises and changed things up from last week. Moved sub-max weight focusing on squeezing the blood deep within the belly of the muscle and implementing slow/hard contractions. After the initial warm-up on stationary bike I began with Smith Machine, feet completely together ATG squats for two sets and on the 3rd and final set I performed 1 1/2 squats for 10 super slow reps. Instead of traditional single leg curls or double leg curls, I implented dumbbell leg curls on an incline bench. These two exercises really gave my quads and hams an extremely painful pump! For the cardio portion of the workout I performed 10 HIIT intervals on a stationary bike... 45 sec. medium pace followed by 15 sec. all out. The final interval was a 30 sec. duration! PURE PAIN! Plan on working these in on the regular for a few weeks!

Recap:

1) ATG Smith Machine- 3 sets (super narrow stance, final set 1 1/2 reps x 10)
2) Leg Extensions (contraction pauses) *superset* DB Leg Curls- 3 sets x 20
3) HIIT Intervals on Stationary Bike- 10 intervals
4) Donkey Calves *superset* Seated Calves- 2 sets of Rollin' 30's
 
5/3/2008 Chest/Shoulders/Biceps

Damn fine workout this morning! I trained solo today and the intensity was on spot! No PR's to speak of but really blew up each muscle group that was worked. I'm still on fire 45 min. later! I may take tomorrow completely off from training to make sure I'm fully recovered for next week. As you can guess... this is subject to change as I can't stand sittin around doing nothing. I may do some very low intensity walking and/or light abdominal work.

Recap:

CHEST-
1) Incline Hammer Strength *superset* Incline Pushups- 3 sets
2) Gironda Dips- 3 sets
3) Free Motion Crossovers/Flyes *superset* Slow Pushups- 3 sets (diff. angles)

SHOULDERS-
1) Machine Press- 3 sets
2) Side Laterals- 2 sets (rest pause sets)
3) Bent Over Laterals0 2 sets (rest pause sets)
4) Seated DB Shrugs- 3 sets (pause contractions)

BICEPS-
1) Double Arm DB Curls- 4 sets
2) Machine Preachers- 3 sets (final set/single arm)
 
5/5/2008 Upper Body

I have a new line of focus and intensity brewing! Today's workout was absolutely SICK. I kicked things off with beloved rack chins and on my final set tore down a solid form PR with 175 lbs in my lap for 6 reps, dropping to bodyweight only for an additional 25 pause reps. This really had my back on fire after the first exercise. I also worked in High Cable Pulldowns with a D-Grip Pulldown bar. Final set was the stack plus two 45's for 10 paused contraction reps. The eccentric stretch of the movement is unlike anything else! Damn good workout. Looking forward to expanding the legs in the morning! FEED TIME!

Recap:

BACK-
1) Rack Chins: 3 sets (final, PR 175 x 6, bodyweight x 25)
2) D-Grip High Cable: 3 sets
3) D-Grip Low Cable Row: 3 sets (final set, rest pause)
4) Pullovers *superset* DB Rows: 1 set
5) Weighted Hang x 60 seconds

SHOULDERS-
1) Machine Press: 3 sets
2) Side Laterals *superset* Bent Overs: 2 sets

CHEST-
1) Gironda Dips: 3 sets (slow motion)
2) Cable Flyes *superset* Neg/Explosion Pushups: 3 sets (three angles)

BICEPS/TRICEPS (supersetts)
1) Hammer Curls: 4 sets (final, 80 x 6)
2) Overhead Rope Extensions: 4 sets

1) Gironda Curls: 2 sets (slow motion, pause at peak)
2) D-Grip Reverse Pressdown: 2 sets (paused contractions)
 
5/6/2008 Lower Body

Pretty decent workout this morning but starting to feel beat down from a long week at work. I gathered my senses and sharpened the focus and accomplished a brutal leg workout. I pushed the bar a little today and decided to go up a bit on squats during my final set. I don't plan on doing this every week, for injury prevention purposes during prep, but worked up to 365 for 8 slow reps. I added a minor twist during hack squats and performed one legged hacks. These made my quad's feel as if they were gonna pop through my skin. Painful in a good way. For hamstrings, I brought back glute ham raises without added weight for 3 deep sets of 8. Overall a really good workout but definately could have been more intense. I will rectify this for the remainder of the week!

Recap:

1) Squats: 3 sets
2) One Legged Hacks: 2 sets
3) Leg Extensions: 3 sets
4) Glute Ham Raise: 3 sets
5) Seated Leg Curl: 2 sets
6) Seated Calves *superset* Donkey Calves: 2 sets
 
5/7/2008 Light Cardio - Ab Work

Simple yet very productive cardio/ab workout this morning! I started off this morning with various higher rep scheme ab work. (15-25)... frog crunches, rope crunches, knee up's, and oblique training. I did a 5 minute warm up on the stationary bike and decided to do 10 mini intervals, 20 seconds at a medium pace followed by 10 seconds all out. I then hit the treadmill for some state cardio for 15 minutes @ 3.2 mph on a 3% incline. I don't have too much on the agenda today other than catching up on my rest and grabbin some groceries. Can't wait to burn up back and tri's tomorrow and very much anticipating training with Bill in STL next Thursday!!! Time for an intensity check!!!
 
5/8/2008 Back - Tricep's

I found the intensity that skipped out on me a few days back! Had an outstanding back and tricep workout this morning! My back feels completely on fire as I type this. I implemented straight bar corner row's as you'll see in the video. I like to use 25 lb plates to get a greater range of motion. It's not a ton of weight by any means but it alllowed me to really feel my back working. I also performed overhead EZ-Bar Tricep Extensions. I haven't done these in months and forgot how much they tore up the tri's. I will definately try to move up in weight in the weeks ahead! Both, back and tri's are completely blazed!!! Mission Accomplished! I ran it by Bill and it's ON next Thursday in STL!!!

Recap:

BACK:
1) Rack Chins- 3 sets (last 2 sets were rest pause sets)
2) D-Grip Bar High Cable Pulldowns: 3 sets (3 sec paused contractions)
3) Straight Bar Corner Row's: 3 sets (final set, drop set)
4) Low Cable Rope Rows: 3 sets
5) Pullovers: 3 sets

TRICEP'S:
1) Overhead EZ-Bar Extensions- 4 sets
2) Reverse One Armed Cable Pressdowns- 3 sets (3 second contractions)


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